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Ruth Horrell: Food Diaries & Philosophies of an Elite CrossFit Athlete


The above video is 3:15 minutes long.

WATCH the full interview below or LISTEN to the full episode on your iPhone HERE.

Guy: Whether you are an elite athlete, weekend warrior or even a coach potato, there’s much wisdom to be had here when it comes to fuelling your body daily for optimum performance. With so much conflicting advice out there when it comes to nutrition, who better person to ask than someone who walks their talk. Elite CrossFit athlete, Ruth Anderson Horrell shares her insights around nutrition daily and also during competition time. No matter what your goals are, it’s certainly worth a few minutes of your time… Enjoy.

Ruth Anderson Horrell
 

“Never say, ‘can’t’… The word just makes me cringe and it is such a negative thought to ever think that you can’t do something. You may not be able to yet, or whatever it is, but if you decide you can’t, it’s like you’re already there.”― Ruth Anderson Horrell, Elite Crossfit Athlete

 
Ruth Anderson Horrell is a New Zealand representative CrossFit Athlete. She has represented the Australasia region at the World Reebok CrossFit Games in 2011, 2012 and 2013! Ruth competes for NZ as an Olympic Weightlifter. In 2012 she competed at the Oceania and Trans Tasman Champs. Ruth is a successful co-owner and coach at CrossFit Wild South and works as a Locum small animal veterinarian when she has time :)Currently she is training towards being Australia’s best female CrossFit athlete. She trains in Los Angeles under the instruction of Dusty Hyland for parts of the year.

Ruth Anderson Horrell Full Interview:

In This Episode:

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  • Itunes logoHow she walks the fine-line between optimum training and overtraining
  • Her recovery strategies
  • Her own exercise routines
  • What CrossFit Regional Games looked like 8 years ago!
  • The advice she would give her 20 year old self when starting CrossFit
  • Her supplement regime
  • The changes she’s made to become a better athlete
  • And much much more…

Get More Of Ruth Anderson Horrell:

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Full Transcript

Guy:Hey this Guy Lawrence from 180 Nutrition, and welcome to today’s health session. You’ll have to forgive me, it’s nearly 40 degrees Celsius in this room; it is hot. That’s okay, lets push on with the intro. Today’s guest is Ruth Anderson Horrel. She is an incredible athlete, as far as I’m concerned. She’s a Crossfit athlete, if you’re not familiar with her, and she’s been to the Crossfit world games three times. I can assure you now, that is a hell of an achievement. She has a wealth of experience when it comes to exercise, nutrition, and recovery, and I think the one intention was today, whether you’re into Crossfit or not, we really wanted to tap into Ruth’s experience, and wisdom, and hopefully get a few gems across to pick up for everyone, ’cause I think there’s certainly a theme that’s coming across in the podcast, and the way people approach their diet, whether they’re at the elite end of athleticism, or not. 

Whether you just move daily and just trying to drop a bit of weight, there’s always some fantastic lessons to be learned from some of the best people that we can get hold of, that’s for sure. The other thing I’d encourage to do as well, is actually follow Ruth on Instagram, and then you’ll start to see what I mean by what her athletic abilities are, and what she is capable of.

Now, I haven’t asked for a review for a while, but I will. We had a fantastic review on iTunes come in the other day. I always ask for them because they obviously help with the rankings, but other people read them as well, and it’ll encourage them to listen to the podcast, so if you’re getting great befits from listening to my podcast every week when we push them out, then it takes two minutes if you could leave a review. The one we had just the other day says, “my favorite podcast by far,” with 5 stars, that was very generous, by [chinlo 00:01:47]. “Thank you, Guy and Stu for hours of learning. My favorite thing to do is listen to your podcast while going for a nice, long walk. I’ve listened to most of them twice or more. I never tire of your fantastic hosting, A-grade guests, [00:02:00] and the wonderful insights your podcasts bring.” I thought that was absolutely wonderful, so thank you for that, and hence why I gave you a shout out.

We read them all. Tell us how you listen to our podcast. I’d be fascinated to hear because we’re in, I think over 50 countries now, getting downloaded anyway, which is really cool. All right. I’m going to stop blabbering. Let’s go over to Ruth Anderson Horrel. Enjoy.

Hi, this is Guy Lawrence. I’m joined with Stuart [Cooke 00:02:27]. Hi, Stu.

Stu:Hello, mate.

Guy:Good to see you. You’re looking well, mate.

Stu:As always.

Guy:Our lovely guest today is Ruth Anderson Horrel. Welcome, Ruth. 

Ruth:Hi, Guy.

Guy:I just realized, did I pronounce your last name correct?

Ruth:Yeah, that’s good. Yeah.

Guy:Okay. I always get confused slightly on that. You’re not the first guest, either. I have no doubt they’ll be two parties listening in on this podcast today. That’s going to be one that’s going to know [inaudible 00:02:55] is, and who you are and Crossfit fanatics, and then I think a big portion of our listeners, as well. They will have heard of Crossfit, but are not going to have any idea. I think hopefully we can, between us all, please both parties today. That’s our intention, anyway, and tap into some of your experience over the years, which we’re excited about.

Just to start and get the ball rolling, as always on our podcasts, can you just mind sharing a little bit about what you do, including Crossfit and outside of Crossfit as well? I know there’s a lot more to you than just going to Crossfit every day and training your heart out, really, isn’t it?

Ruth:Yeah, yeah. Well, that’s a big part of it. It’s a pretty big goal for the last few years has been competing at the Crossfit games and doing well there. In the meantime, on the Crossfit journey, I ended up opening a Crossfit gym about 5 years ago also. That’s been steadily growing and keeping us busy. That’s been a whole new experience for me, just learning how to run [00:04:00] that business. I also run a website, ruthless.co.nz, where we sell Crossfit equipment and accessories and things. That’s normally a few hours of my day, as well. Then I’m a small animal veterinarian and I’ve been doing that for 2 days a week for the last … I’ve been fairly part time, actually with it, probably for the last 3-4 years, so that I can focus on my training. Yeah.

Guy:Many balls in the air.

Stu:Busy. Crikey.

Guy:Can you share with the listeners where you are, as well? It’s a part of the world that I really want to go to.

Ruth:Yeah, yeah. It would be a bit of a temperature drop for you guys. I’m in Invercargill, which is right on the south coast of the South Island in New Zealand. We were the southern-most affiliate. I haven’t actually done a check lately, but we’re pretty south as far as Crossfit gyms and population, generally, I guess.

Guy:Yeah, yeah, yeah. What’s the weather like there now. Is it all right? Not too cold?

Ruth:Well yeah, it’s our summer, but we’re sitting early 20s today. At most over the summer, we’ll hit 30 degrees probably only a few times. It’s not a huge variation. 

Stu:Comfortable. That’s what I like, cool and comfortable, doesn’t keep you awake at nights like last night.

Ruth:No, definitely not. No, no. No trouble sleeping. The room’s always fairly cool.

Stu:Good. Good on you. For our audience that are not Crossfit savvy, and for anybody else who really doesn’t entirely understand what Crossfit is, I wondered if you could just explain? Give us your elevator pitch. What is Crossfit?

Ruth:As Greg Glassman always says, [00:06:00] “I’ll show you. Come and have a go.”

Stu:Yes.

Guy:I’ve never been there, but you’ve explained it.

Ruth:It is a really tough question. It’s actually funny. We were sitting around at the Queenstown Crossfit Tour and there was a bunch of all these elite athletes at a table. The waiter came around and said, “So what is Crossfit?” Everyone looked at each other. It was like, “Who’s going to answer it?” You’ve got people that have literally based their life around it and still have trouble explaining well how it works.

It’s a strengthening conditioning program. It’s constantly varied, so people that train Crossfit style, every day they go into the gym, they’ll be able to try new things that there will be either a variation of movement, variation of weights, variation of complexity, and a variation of time that they’re going to work out. A huge range of energy systems get used because it scopes literally from workouts that can take seconds to workouts that can take probably around an hour or so. There’s a few that go a bit longer. 

For me, it’s a sport. For most people, it’s a way of just maintaining health and fitness. For me, it’s become a sport and it creates a slightly different level, I guess, a different level of complexity in terms of movements and weights and everything else.

Stu:Great.

Guy:Good answer. That’s good, yeah. It’s constantly varied.

Ruth:It’s different. The movements are very much preparing people for everyday life. That’s probably the thing I love most about it. I’m training an older lady at the moment who’s preparing to walk one of the big, there’s [00:08:00] lots of beautiful walks in New Zealand, and she’s 65 and she’s preparing to walk a trek that’s about 60 kilometers with a pick. We know that we can get her ready for that.

Stu:Fantastic.

Guy:What is the diversity of people that you train, then? I think with Crossfit, if you’re on the outside looking in, it’s very easy to say, “Oh, that’s an elitist thing,” because the guys are generally pro videos, the guys that are really good at it. You don’t see the other side of it.

Ruth:Yeah, for sure. In our gym, the oldest person is actually my dad and he’s about to turn 70, but there would be no reason we couldn’t have older people. That’s just as old as we currently go. In terms of the youngest, well, we’ve got Crossfit kids and teens at our gym, so those kids are learning body weight movements and things from age 6. There’s a pretty huge range there, and then of course you get that huge range in how much sport people have previously done and also just what they do in their everyday life. We have people that have relatively sedentary jobs and in our box we also have a lot of people that are laborers or mechanics, builders, gardeners, that do a lot of physical work. It’s important for them to either reverse some of those effects of some of the quite repetitive movements that they’re doing and address some of the mobility problems and things that may come from that, and also just so they can be stronger and reduce the chance of getting injured while they’re lifting heavy objects and things they do at work.

Guy:Yeah. I’d imagine you’ve seen quite a few transformations all the time, as well, with people coming in [00:10:00] and following the protocol all the way through and seeing how that impacts their lives.

Ruth:Yeah. It’s really cool when people that they haven’t done a lot of exercise before, they’re the most scared. They’re the most apprehensive at walking in the door, but in many ways, they’re the most exciting people to train because you’ve got a little bit of a blank canvas and you know you can really make a difference by coaching these people in movement and having a better way of life.

Guy:I’d just say anyone listening to this who hasn’t tried Crossfit, they should put it on their bucket list and at least walk into a box and try it once and see what all the fuss is about. I recommend you.

Ruth:Yeah, absolutely. I think …

Stu:I’m thinking about just common issues, Ruth, as well. If I’m new to Crossfit, I’m going in, what do you typically see from people that walk into your box, because we’ve experienced it ourselves, Guy and myself, and we were voracious when we started. We probably hit it a little bit too hard, personally. What are commonalities that you see with the newbies?

Ruth:Yeah, I guess that wanting to have the more advanced movements before having the basic elements.

Stu:Yeah.

Ruth:That’s cool. You’ve got to have a goal and a dream. I know when I first discovered Crossfit, there was much less on the internet about it than there is now, but I remember seeing videos of people doing … Girls were the biggest thing, not guys, of seeing women do things like muscle ups and lift weights over their heads and things like that. That was what inspired me to get started with it. I didn’t have a box to walk in the door of, but [00:12:00] that’s what inspired me to get started. You know that people need to have those dreams, but just not paying attention to the basic movements first before, “But can I get up and just hit it a go? I just want to jump in those rings and I just want to do this and that and swing around.” They’re just not quite grasping some of the complexity and the amount of elements that needs to be tied in. 

That’s just the learning process. A lot of that is our job as coaches, to help people see, “Well, okay. Well, there’s some deficiencies here and here, and if we work on those parts, then we’re going to get this mastered.” Then I guess just not paying any attention to their own recovery or mobility. I’d probably put those 2 together. Just trying to get in the gym right when class starts and get straight into the workout and just not paying any attention to some of the things that they need to do to get their body well-prepped. We coach people into generally trying to come 15-20 minutes before class. We still run a warm-up, but we want people to work on their own specific things that they need to address. 

I know for myself, I took way too long to start addressing my problems with my thoracic mobility, and basically because I just didn’t know any better and I didn’t have anyone to tell me any more than that. It ended up that I ended up having an injury when I was competing. I had slipped a disc at T-5, which is quite an unusual injury. That forced me to address it, but that’s neither something that you would want to happen to an athlete that’s coming into, for a strengthening conditioning program. They need to be aware of where those deficiencies are [00:14:00] and what they need to do to resolve them.

Guy:Yeah.

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Stu:Great. One of the take homes for me, from being a Crossfitter for a couple of years, was just the importance of my mobility and flexibility. That’s something that I do every day as well now. Just the realization that we really do need to get moving and stretch these muscles and open up the joints … Every day from sitting at a desk, I go over and I’ll go into a squat and just sit there for 5 minutes, roll my shoulders and just get, open myself up and just try and get in a few positions that ordinarily, most people would just never even conceive of wanting to try. It makes me feel so much more alive and open. Great lessons in there.

Ruth:I think range of motion has a huge impact just on our quality of life and when you see older people that just haven’t been able to maintain activity, just how quickly range of motion gets lost, and then strength goes with it. Yeah, that’s definitely … I’m still learning about range of motion and how things can be improved, really.

Guy:How long have you been involved in Crossfit, just out of curiosity, Ruth?

Ruth:I think about 8-1/2 years.

Guy:Right, and you’ve been in Invercargill that whole time? What made me think, is because you opened a box there 5 years ago. What were you doing before the box came?

Ruth:Yeah, we just started out. My brother-in-law was living down here at the time and he had been living in Melbourne. Someone had just showed it to him. I’m not even sure if he’d done a workout with these people. Some people just showed him the Crossfit.com website and he came back. He was taking me through some personal training. We were just doing some strengthening so I could [00:16:00] compete at a triathlon that I wanted to do. Yeah, we just decided to start following some workouts on Crossfit.com and things got wild pretty quickly. Within 4 months, I went out to the first-ever regionals, which was in … 

Guy:Cronulla?

Ruth:Yeah. Yeah. Is that eight years?

Guy:It’d be a while back, because I had a friend that competed in it. 

Ruth:Yeah.

Guy:Long time ago.

Ruth:Yeah, I went out to CFX there and that was just when you could roll up to regionals.

Stu:Wow.

Ruth:[crosstalk 00:16:57] since you had no idea what. We didn’t even really know what all the movements of Crossfit were at that stage. I was like, “Oh, okay. Clean and jerk. All right.” The judge is out back with each person, showing them all the movements that they’re going to need to do, a bit like a level 1.

Guy:That’s amazing.

Stu:That’s a radical change from any training that you would have been doing at the time, as a triathlete, as well, to then suddenly go into these wild and wacky Olympic lifts and technical movements. Wow. How did that work out?

Ruth:I did miss one of the workouts at the competition because I couldn’t do a ring dip, but I think I had captain pull ups by then, had no idea what a butterfly pull up was at that stage. We actually had a sand dune run, so I did really well on that and I think there was another workout I did quite well in. It was okay, but I know I did miss on 1 of the workouts, not being able to do a ring dip. I just couldn’t believe that there were girls there that could do ring dips. I was like, “Oh, my goodness.” The rings was totally, was not even something that I had, wasn’t a piece of equipment that we even had. We were playing. We didn’t even have a kettlebell, actually. We were swinging a dumbbell.

Guy:[00:18:00] Right.

Ruth:We did okay, probably as you would expect, but it really was an inspiring moment for me to realize the level that some of the athletes were at and that in some ways, I could see that I could be there.

Guy:That’s amazing, because Crossfit’s come such a long way. Like, when you look at the caliber of athlete today that you compete against, if anyone seemed again to walk into a regional games, it’s well and gone in Australia. Go and check it out for an hour. It’s phenomenal, the standard of athlete today. How many were competing at the time back then? Was it … 

Ruth:I’m going to say there might have been about 30-40 women, and probably the same for the men.

Guy:Okay.

Ruth:Yeah, so I imagine it was just advertised on the Crossfit.com website. Just clicked the link and registered, and all the sudden, I flew to Sydney and had a go.

Stu:Wow.

Guy:That’s awesome.

Ruth:I’ve been really fortunate, to be able to grow with the sport, I guess.

Guy:You have, yeah, fully. Absolutely. Move on to the next question, when you’ve talked, because we’re still on the topic of training, how do you, I’m always curious to ask athletes this, walk the fine line between optimum training and over-training?

Ruth:Yeah. I’ve definitely crossed the line before, so I know what that feels like. I’ve had to be aware of how to modify. I had quite a big hand surgery this time last year and I have had a few injuries along the way, so I’ve had to be aware of how to be patient with those and modify things as needed. I know my body. Generally, if I’m over-doing [00:20:00] it, I generally wake up very early in the morning. I never have too much trouble getting to sleep, but I have a little bit of trouble staying asleep. That’s normally the warning sign for me, if I’m not able to maintain my regular sleep pattern. There’s normally something amiss, because generally that won’t happen. As soon as something like that, if I become aware of that, then I’ll normally start throwing in some more rest days, beyond what my regular rest days are.

Guy:Right, yeah.

Ruth:I guess it’s a difficult thing. I feel like you probably need to cross the line to know exactly where it is, in some ways. You probably need to make a couple of errors to work it out.

Guy:Along the way, you learn from it. Yeah. You intuitively get in-tuned in. Maybe you should explain to everyone listening to this, as well, what a typical day of training might look like for you. We know coming into the season of Crossfit … You’ll be competing for the regionals, Auckland regionals this year, Ruth?

Ruth:Yeah.

Guy:Yeah. Some of the listeners might not know, you picked up an injury last year leading into the, was it the open or the regionals itself?

Ruth:Yeah, yeah, we were about 3 weeks out from the start of the open and my tendon on my thumb snapped. It was a little bit of, “Maybe I just don’t have the surgery and have a floppy thumb,” and then I decided I needed to get it done. That was a tricky decision because I’d obviously worked my butt off to come back and give it to Carson and go back to the Crossfit games and have a good shot. I felt like everything was falling well into place, so it was one of those stumbling blocks.

Guy:[00:22:00] Yeah, but a year comes around quickly. Here it is again, right?

Ruth:Yeah, yeah. Sorry, what was your question again?

Guy:We were talking about the fine line of over-training and recovery.

Ruth:Yeah.

Guy:Now we get into the season, just to give listeners an idea, what would your typical training day or week look like?

Ruth:At the moment, I’m generally doing 3 days on, 1 off. That varies a little bit throughout the year, but that’s currently what I’m sticking with. Today, for example, I’ve been in the gym and I’ve done a couple of hours of gymnastics training, working position, a very small amount of what I would consider conditioning, but for the most part, just working position and some of the movements that I find more challenging. I quite like to start my day with more technical elements like that, but I have a little bit of variation. Sometimes I will lift in the morning. Generally, I’ll try and get in at least an hour. It will depend on my coaching schedule, but at least an hour, possibly 2 before lunch and then in the afternoon, I will generally start an afternoon session with a good 90 minutes or so of lifting and then I’ll have a little break and then I’ll start having my conditioning.

[inaudible 00:23:25], so what people would commonly get if they go in for a class, and then I often end a session with some interval-style training. Yeah, that’s about it. It’s a bit broken up into little blocks, 60-90 minutes at a time, and give myself a bit of a break. The break might include getting in a personal training session with someone or getting some of my other business work done and then coming back to [00:24:00] training. I find it pretty hard to just hit a 3-hour block or something, of training. There has been times I’ve had to do it because of my schedule.

Guy:It’s a huge commitment, isn’t it?

Ruth:Yeah, yeah.

Stu:3 days on, 1 day off, so that 1 day that is going to be really, really important for you to rest and recover. I’m interested in the strategies. Are there any? What does a Crossfit champ do on the recovery day to absolutely maximize that day for everything?

Ruth:I need to do a lot of mobility work, so I try and get in, it will be an hour, and I try and do more if I can. Some of that, for me, it needs to include a bit of activation-type work as well, just to get my shoulders moving as best as they can and glute activation and making sure my hips are as mobile as possible. For me, that’s been important. Number 1, I’ll be 32 this year. I guess in the life of Crossfit athletes, it’s creeping up there at the end of staying at world-level competition. It’s just something I just have to make sure I’m really on top of the mobility side.

I used to do a bit more of things like having a jog, like doing a long run in the bush and things like that. I don’t do that every … I consider that more of a workout now. I try and have my rest days as being a bit more rest days. It will depend on my state of mind, I guess, as to whether I want to throw in some skill work at the same time, as well. If there’s something that is just technically challenging and not going to be over-fatiguing, [00:26:00] I might do that, as well. If I just feel like I’ve been at the gym so much over those last few days and would prefer to have a break, then I won’t.

Guy:How many hours sleep do you get a night, Ruth, normally?

Ruth:My target’s 9. 

Guy:There you are. Okay. Yeah. A good night’s sleep, right? I like it.

Ruth:Yeah, yeah. I probably hit 8 most of the time and try to get another 30 minutes in the afternoon. I love getting an afternoon nap. It just makes training in the afternoon go better and just feel so good. That’s my favorite thing, but just, life doesn’t always allow it.

Guy:Yeah.

Stu:That recovery day is wildly different to anything that I thought you were going to say. I imagined that you were going to say, “I’m going to sleep in, have a coffee, go down to the local video store, get my favorite movie, sit back on the lounge with my dog, and just veg out.” I didn’t expect to hear that …

Ruth:I wish. I wish, but no, I’ve got to run the businesses and do all those other things, so I probably have a bit more catch-up and try to get on top of the world as much as I can, emails and all that kind of stuff, have a real tidy-up so that it allows me more time on the training days.

Stu:Okay, okay.

Ruth:Yeah, yeah. I don’t … I’m not big on lying around too much. I like to get out of the house, mow my lawns, and I like to keep moving. Yeah. As you see, get in squat position and stuff while I’m weeding my garden.

Stu:I’ll write you a recovery program, Ruth, and see how that goes down for you: lots of movies and stuff like that. Guy touched on sleep there, as well, which obviously is critical for everybody, even more critical when you’re an elite athlete. Have you got any tips or tricks that have worked for you? Do you do anything in particular to get that solid sleep working for you?

Ruth:[00:28:00] Yeah. I don’t like bright light. I know I’ve stayed at some other people’s homes and I’ve found if their living rooms and things are really lit up, I find that quite buzzy. I just think they interfere.

Stu:Yeah.

Ruth:I try not to spend too much time watching TV or anything late at night. My room is really dark. I live right at the end of the street and there’s no street lights that affect my room. I’ve got proper blackout curtains and things. I typically don’t have any trouble. It’s cool, I should mention, but that’s just, that’s without air conditioning. It’s just the temperature is cool.

Stu:I could have done with that last night.

Ruth:It’s pretty good. I always take magnesium in the night time, and the amount will depend on if I’ve had a massive training day or have some with my dinner and some again just before I go to bed.

Stu:Any particular type of magnesium that works for you?

Ruth:I think it’s called diglycinate?

Stu:Yeah.

Ruth:Yeah. Is that right? It’s a powder drink that I make up. I find that fantastic.

Stu:Right. Got it.

Ruth:I just notice it, if I’ve missed it for a few days. I just feel like I’m missing it. It’s been a supplement I’ve taken for a long time.

Stu:Okay.

Guy:I’m interested, as well. You’re going to be pretty switched on with the nutrition. I know we’re going to get into that topic a bit later, but in terms of recovery, have you ever deviated from the way you eat, and how did that go on and affected your recovery? Have there been any kind of correlations that you’ve seen at that end?

Ruth:Yeah. I’ve had things like I’ve trained, a workout’s taken way longer than I expected. [00:30:00] I’ve literally got 10 minutes and I need to run a class, so I’m having a shower and then starting class. I totally skip having any post-workout nutrition. I’ve generally been more sore for that the next day. 

Guy:Right.

Stu:Right.

Ruth:I know that I need to get some carbohydrate and protein in after I train, and it does seem to be quite a difference if I haven’t got it in within 30 minutes of training. The next day’s always going to be tougher. Definitely just, life’s got in the way and I haven’t done things as I would have liked. I’ve known the difference for that.

Guy:Yeah, yeah, yeah. No, fantastic. Excellent. Now, do you have … I’m assuming you have coaches, as well, guiding you to the games. I’ve also noticed that you’ve gone to America for the last few times that you’ve competed prior to the games, as well. 

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Ruth:Yeah.

Guy:Why do you go to America, first of all? Yeah, beforehand.

Ruth:In our town, there wasn’t Crossfit. My first introduction to some high-class, quality coaches was when I met Dusty Holland at the gymnastics [cert 00:31:19] at the [Schwartz 00:31:23] Gym in Melbourne, about 4 years ago, I think. Met him and we became really good friends and I traveled out to him. I think I’ve had 6 trips out now to the states to spend good blocks of time with him. They also gave me an opportunity to train with some amazing athletes like [Sam Bricks 00:31:48] and Lindsay [Vellanzuella 00:31:51], [Tina Lee Brixton 00:31:52], some really, really amazing athletes out there. Initially, my gymnastics was my largest weakness [00:32:00] in my range of movements, so it seems like the perfect match. Dusty’s continued to program for me for a number of years now. We don’t chat as much as we would like to at the moment because we’re both really busy people, but he definitely helps guide me to making sure I’m working on some of the new movements that are coming into the sport and just continuing to develop my virtuosity in the more basic elements, as well.

I’ve also had a weightlifting coach here in Invercargill for a number of years, which has been fantastic, Joe [Stinsy 00:32:43]. He’s actually one of the New Zealand coaches now, as well. We traveled to Papua New Guinea and competed at the Oceaneas last year, did there as well.

Guy:Yeah, because I was going to ask, it requires so much discipline, what you’re doing leading up into the open and competing, so do you have a coach at every training session with you, or is a lot of it self disciplined, that you’re just literally just turning up and training, because it’s hard to ask. Some people, it’s hard to do a bit of exercising in a day, just to motivate themselves, let alone at that end.

Ruth:Yeah, yeah. I have some days where it is totally no one else at the gym, so they’re probably the more challenging days. I find even just having someone else there, whoever it might be, is just useful. In recent months, I’ve actually been grabbing some of the guys and saying, “Hey, I’ve got to do these 6Ks or row sprints. Do you want to join me on it,” things like that and just fun.

Guy:Do you get any takers?

Stu:Yeah.

Ruth:Yeah, I do. Yeah. I choose things that I like, totally, and they will help. They’re like, “Yeah, yeah. Okay. Take you on at that.” I’ve also had a bit of [00:34:00] the athletes partnering up and taking me on at a workout. They’re doing it as a partner would, thing like that. We try and find ways, but for the most part, no, I don’t have a coach hanging with me in the gym each day. That definitely has its down sides, but some part of me likes being at the bottom of the earth and away from too much hype. Probably one of the harder things of training at Dog Town with Dusty was, cameras would be showing up every second day and different people wanting to take videos and pictures and just a lot more people, just a lot more going on. 

In some ways, it gives me a little bit more focus. I do a lot of, what’s the word, visualizing, so even in my sessions this morning, which probably weren’t the type of things you would expect to see at a competition that were quite skill-based things, before the clock starts, I still am imagining I’m either on the games floor or I’m standing up there at regionals. I try and put myself in that mental space.

Stu:Do you use your visualization for stuff outside of Crossfit, as well, everyday life? I know that I always visualize the rock star car parking space when I’m out and about and I need to pull in somewhere, and 9 out of 10 times, I get it. It’s true.

Ruth:I have to think about that. I don’t know if I do as much.

Guy:You should try it. Stu recommends it. I do well at it because I’ve got a motorbike.

Ruth:I’m really good at parking anyway. No, I don’t know. I’ll have to think about that. I might subconsciously do it.

Stu:I reckon [00:36:00] that there’s merit in that stuff. I do, just all of that stuff. I’m just really into, “I’m thinking it, I’m seeing it, and I’m going to make it happen.

Guy:Yeah. It’s interesting what you said, Ruth. It made me think of a podcast I listen to with [Dorian Yates 00:36:18]. I don’t know if you’re familiar with Dorian Yates, but he was the bodybuilding world champion in the 90s. I think he won 7 titles and incredible. They used to call him The Shadow because he always used to stay out of the glitz and glamour of LA and the limelight. He had a little gym in Birmingham and nobody knew what he was up to. He said he used to use it to his advantage, so he would train, he would visualize going to all these great competitions where everyone else was seeing actually what they were doing and competing and judging themselves. He just stayed away from the whole thing and then would turn up when it was time for Mr. Universe and just blow them out of the water, you know?

Ruth:Sometimes, if you’re competing against another athlete and you’re actually, if you’re beating them by a lot, or say if you’re training with them and you’re beating them by a lot, you can think that you’re doing quite well and back off. Whereas if you’re visualizing someone that’s better than you or just beating you, then that’s, I see that as an advantage. I’m not going to lie. There’s definitely days when you’re all alone in the gym and you just think, “Gosh, this is a tough ask.”

Guy:Yeah, yeah.

Stu:It is tricky. I know that training on your own versus training with a crowd versus training with a crowd of elites, there is that impetus to absolutely excel and put on your best show. There are days when I go down and lift a few weights in the gym and I think, “Well, I’ve had enough. Nobody’s around. Nobody knows.”

Ruth:[00:38:00] I have probably ruined myself a little bit, training against some other athletes. I had a bit of a shoulder niggle, but I was still trying to do the workouts, because the other athletes were doing those, and they weren’t things I should have been doing, if I was just sticking to what was going to be good for me. I probably wouldn’t have done them. That’s probably one of the disadvantages, that you get a little bit hyped up in the moment and you want to do exactly what everyone else is doing, and that’s not always the right thing to do.

Stu:Yeah. Completely. Next time you’re in Sydney, you come train with me and I guarantee that won’t happen.

Ruth:I’d like to see that.

Stu:You’re wandering down the street in Invercargill and you bump into a 20-year-old version of yourself. Obviously, you’ve got 10 years of experience, all this wonderful knowledge that you’ve gleaned from everything that you’ve done. What advice would you give the 20-year-old version of yourself, if that person had just started Crossfit and wanted to be the best?

Ruth:This might just be the 20-year-old version of me, and not every other 20-year-old, but for me it would be spending more time mastering body weight movements with a fantastic coach that knows exactly how to do it, having a coach that was really well-versed in gymnastic movements. I think in gymnastics, there’s much more understanding, or in gymnastics coaching, there’s so much more understanding of the importance of getting correct range of motion. In my first year of Crossfit, I went down to the … We have a great gymnastics gym in this little [00:40:00] town. I went down there and this guy was … I wanted to do muscle ups and he was showing me how to walk across the parallel bars. I was just like, “Yeah, yeah, yeah. I can do that.” I would quickly do it to be like, “Yeah, I can do that. I want to do this,” and just not understanding just exactly the movements that my body needed to be doing to do those elements well and the importance of them.

Because I didn’t have those correct, one of the regionals I went to, it was 2010, I came back with a bad sprain in my shoulder, which was probably from doing muscle ups, which was probably from not moving correctly. For me, in the sport, it would definitely be mastering some of those elements and also playing. Do other sport, as well. I probably stopped doing other team sports and things by the time I was 20, I think, and I think playing some other sports is really good for you.

Guy:Yeah.

Stu:It’s solid advice, and it works for you, as well, Guy. I know that Guy has really embraced Zumba, and that’s 1 of those things. He’s quit good at table tennis, too.

Guy:Yeah, I mastered it. Mastered it.

Stu:Follow the advice, Guy. Follow the advice. We’re not getting any younger.

Guy:I actually had a profound question and then you’ve just taken this right out of my head.

Stu:My mum told me once that, if you forget it, it’s either it’s a lie, or it’s not worth asking.

Guy:It’s not worth it, yeah. Is Crossfit season on for you now, Ruth?

Ruth:Like, do I have an off-season?

Guy:Yeah?

Ruth:[00:42:00] I guess my off-season this year was 3 months in a cast, so yes. No, I do a little bit. My program’s a little bit period-ized, I guess. The conditioning goes right down. I do more strength-based and technical-based movement and then I bring it back up. That works quite well because it’s not nice to get out and run in the middle of winter here. It probably just gives me a little bit of a mental break from doing lots of high-intensity stuff. I have that little bit. I think probably after the Crossfit games this year, I would probably look to take 1-2 months off, but yeah. This last year was a bit of a … It was a little bit different.

Stu:All over the place.

Ruth:Yeah.

Guy:Just out of curiosity, how long is it until the open starts? Is that far away?

Ruth:It starts February 28.

Guy:Okay. 4-5 weeks?

Ruth:Yeah.

Stu:yeah, about 5 weeks away.

Ruth:Coming up.

Stu:I’d really like to delve in a little bit now, Ruth, just on nutrition.

Ruth:Yeah.

Stu:Again, a big part of who you are. Without it, I don’t think you’d be able to do half of what you do, if you’re not eating the right way. What right now does your typical daily diet look like? 

Ruth:I describe my diet as paleo. I guess the things that would be different from what people would consider paleo is that I’m okay with a bit of rice and I use a bit of Greek yogurt or kefir. For the most part, there’s a lot of vegetables and a good amount [00:44:00] of, I’m a big fan of lamb. We have awesome lamb in this country and seafoods, so plenty of that. I also am pretty in charge of my macro nutrients. I actually had a really great mentor, Brad Stark, who’s at Stark Training, which is out in Orange County. I’ve been working with him for a couple of years and he has just made the world of difference to the way that my body performs. He’s helped me work out, just in brief, is that I prefer to have quite a lot of fats with some proteins for the first part of the day and then we really delve into more carbohydrates with the protein towards the end of the day. It’s a little bit more calculated than that, but that’s probably for the most part, how it works.

If I have too much carbohydrate in the morning, I tend to crash out. I don’t do very well with fruit at all, so I don’t tend to eat it. I have a little bit of berries in smoothies and that’s as far as my fruit intake goes. I’m just not a real big fruit eater. It just doesn’t do well for me. I would literally, if I hit some fruit and then an hour later did a workout, I would be, my head would be spinning and I would just have this real crashing thing going on. Yeah, we played around a bit with that. 

Guy:Can I add to that?

Ruth:I love fresh vegetables.

Guy:Yeah. Just for our listeners, what carbs would you generally eat, and what carbs would you generally avoid?

Ruth:Yeah. My carbohydrate is mostly [00:46:00] rice or sweet potato.

Guy:Yeah.

Stu:Yeah.

Ruth:I have a little bit of white [inaudible 00:46:04] every now and then. I’m not too worried about that. I have worked out that gluten is horrible for me. I’ll occasionally have some gluten-free wraps and some other grain-based products that aren’t full of gluten. I’m okay with those, but I actually still, I never feel like it would get the same good muscle recovery that I get from having sweet potato post-workout. I’m okay with them for a treat, but I don’t treat them as great post-workout carb.

Guy:Yeah. Have you ever counted the amount of grams of carbohydrate you eat in a day, just out of curiosity, or not?

Ruth:It’s only about 180.

Guy:That’s a good number.

Stu:Yeah, that is a good number.

Guy:Yeah, no. I only ask because obviously, your workload is massive, right?

Ruth:Yeah.

Guy:A lot of people would be eating twice that amount of carbohydrates with 1/10 the amount of work you’re doing on a manageable, on a daily basis.

Ruth:Yeah. I know I’ve had some different nutritionists and things have a look at what I’m eating, and say, “No, that’s wrong. You need more carbohydrate.” I’ve just been there. We’ve tried it. It just doesn’t work.

Stu:That’s right. You’re your best judge, I think, of that just by how you feel and perform, based upon your feeling.

Guy:I remember when we, we actually showed you, a post of yours, Ruth. I don’t know if you remember a couple of years back, a dietitian came in there and just said, “You shouldn’t be pushing this content out to people because it’s just so wrong.”

Ruth:Yeah.

Guy:There’s a great thread of conversation going on there and [00:48:00] it’s like, the proof’s in the pudding. You walk and you talk.

Ruth:That’s interesting. Things that people say, or that, “you’re not getting enough fiber.” I’m eating 7 cups of vegetables a day. I’ve never had a problem and felt like I needed more fiber. Just unusual things that you just realize, it’s almost textbook stuff, and it’s like, what’s the point in having this textbook knowledge? You’ve got to actually have a go at … You eat the paleo diet and see if you don’t have enough fiber, because I just, I’ve never had anyone that I’ve coached in my gym get on the paleo diet and come back and say, “Man, no. My body just hated me because it was not enough fiber in my diet.”

Stu:Yeah.

Ruth:Just not something that happens.

Guy:Another question, because we did a talk the other week, a workshop in Wollongong, and the biggest hurdle we felt from talking to them is preparation. People love the idea of changing their diet, becoming more tuned-in, and being able to do it, but the reality is, more from what we see, is that people don’t prepare. Then they get caught up and they get all sorted and they don’t change their eating habits. Any tips? How do you do it?

Ruth:I’m a little bit of a, when I cook meat, I generally get the crockpot out. If I know I’m going to be home late, I’ll often have something already cooked in terms of the meat department, or I’ll cook a lot of bigger cuts of meat like roasts and things like that. There’s always some form of protein ready to go in the fridge. 

Guy:Right.

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Ruth:Then, I eat quite a lot of [00:50:00] salads like cabbage and kale and vegetables that don’t take very much to prepare. If I know I’m going to be, if I’m just crazy busy or grabbing something on the run, I’ll even buy just the pre-cut vegetables, the stuff that’s already sliced up and put in bags. I try not to do that. I try and just avoid plastic generally, but I think you’re better to do that than skipping the veggies all together. What else do I do?

Probably lunch is the time or mid-afternoon, where people fall down because they haven’t been prepared with lunch. I’m pretty fortunate because most of the time, I live a few blocks from the gym, so most of the days I come home and quickly prepare something. When I haven’t been enjoying that, I’ll either when I cook dinner, I will put enough aside for heat up leftovers the next day, or I will, as I’m preparing my breakfast, I will quickly prepare some lunch at the same time. I feel like, if you’ve got some kind of protein that works for you, whether it’s boiled eggs or whatever it might be, if it’s ready to go and you’ve always got a steady supply of just something ready in the fridge, then I think it just takes away your temptation. I don’t really get those temptations, but I’m just thinking about the athletes that I coach.

Stu:Yeah, it’s just easier, isn’t it?

Ruth:The temptation of … Yeah, it’s got to be easy. What you’re trying to do, you need to make it easier than going through the McDonald’s drive-through or whatever is your temptation.

Stu:Yes. Definitely. Does your nutrition change at all during competition, or is you just ramp it up even a bit more? Do you do anything any differently?

Ruth:[00:52:00] I do probably a bit more shakes then. If there’s a lot of workouts throughout the day, it’s hard for me to have as much vegetables as I would like, because I just can’t digest that quickly. I’ll just do more shakes.

Stu:Right. Okay.

Ruth:Yeah, that’s generally the main difference. Probably it works out, a bit more calories because there’s a few more post-workout meals.

Guy:Yeah, yeah.

Stu:Sure.

Guy:We might be biased, but we love encouraging the shakes and things.

Stu:We do.

Guy:It’s true, though. It’s true.

Stu:From a supplemental perspective, then, what supplements do you use? What and why? Obviously, you’re putting your body through heavy load, day after day after day. What are your favorites?

Ruth:Fish oil’s been here for a long time. I always take some of that. The turmeric capsules, I’ve been on. I’ve been on for a shorter while, been on those, just to help with my healing of my wrist surgery. I have a few amino acids that I take, and that’s based on the supplement protocol that Stark Training has guided me …

Guy:That’s individualize for you?

Ruth:Yeah. yeah, so it’s things like glycine and tuarine, things that are quite good to calm me down after I’ve trained and try and bring everything back to normal as quickly as possible.

Stu:Right.

Guy:Interesting, yeah. Magnesium as well, you were saying earlier.

Ruth:Magnesium, yeah. That’s about it. I haven’t got a cabinet full of supplements. I’m pretty big on vegetables as the answer.

Stu:That’s [00:54:00] right. Real food. Yeah.

Ruth:[crosstalk 00:54:07] The vegan protein, at the moment.

Guy:Okay, yeah. It’s interesting. We have conversations with people and they may never have heard of 180 before, and they’re like, “Oh, I’m sorry. I don’t take supplements.” I’m like, “Well, you’re our perfect customer, then.”

Stu:That’s right.

Guy:We don’t look at it as a supplement at all.

Ruth:Yeah, it’s totally how I feel. I just consider it another form of real food.

Guy:Yeah, fantastic. That’s great advice. What foods do you go out of your way to avoid?

Ruth:Anything with gluten. Cheese is bad; it just work well with me at all. Generally, a little bit of dairy, I seem to cope with, but I definitely wouldn’t go and buy a milkshake or have a large amount. As I said, yogurt seems to be okay. When I’m getting a bit more savvy with things like … I used to be like, If I order the chicken salad, for example, you think you’re going to get chicken and salad, but then you get this big sticky, weird oily sauce that they put on it and it’s really sweet or whatever. I’m getting a bit more savvy with just asking whether there’s a dressing and if there is, either having it left to the side so I can decide whether it’s safe enough to eat. If it’s going to be an olive oil dressing, that’s probably okay with me. Probably the biggest thing is keeping it gluten free because I had some pretty wild reactions to … I went to a wedding and had a cake a few months back and just had a terrible reaction to that. Just becoming a [00:56:00] bit more aware of …

Stu:That’s it. That’s really the main thing, as well, just being aware of that kind of stuff just switches on a light bulb when you are out and about, like you said. If you’re going to order a salad, I would guess there’s going to be a dressing there. Who knows what’s in that dressing. It may suit some people. It may not, but just be aware of it. We chatted, too, with [Chad McKay 00:56:28] a while back and talking to him about nutrition and stuff like that. He told us that after the regionals were over and he’d done the best that he could do, he has this cheat meal. I think it was a whole pizza and a whole tub of ice cream, something like that. That’s just my off switch. I’m done, I’m dusted, smash this meal down and get on. Do you have anything like that? Do you go nuts to zone out of everything with a cheat meal, or are you just clean all year round?

Ruth:I get this question a lot, and I always feel like I’m a little bit boring. I’m not really big on big desserts and things. I know after the Crossfit games, I’ve done some big donuts and things. I probably did it more for the novelty of it than the pure enjoyment. It literally felt like I was just eating solid sugar. I just found it a bit too much. Do you know cassava crisps?

Stu:Yes.

Ruth:yeah, I put those in my mouth and it’s like they dissolve on my tongue and then I have to have another one. They’re probably something that … If someone had some of those, I’m like, “Oh, no, don’t bring those near me,” because it’s literally like I have one and then just [00:58:00] immediately want to have another one. That’s probably the one food I can think of that I know is not good for me, but my body still wants to eat it.

Stu:It’s funny. It’s hardwired somewhere in there, isn’t it. I don’t get to New Zealand very often, but I used to live there. We lived there for 5 years and I stumbled upon … This was pre-my healthy days and pre-180, and stuff like that. I stumbled upon this chocolate chip cookie by a brand called Cookie Time, and they were huge. They’re huge. Every now and again, when I do end up in the country, I’ll head over to a New World and I just head for the Cookie Time aisle. [crosstalk 00:58:52] these things, and it’s like something is programming. Something is guiding me around. I’m on automatic pilot and I get this Cookie Time thing. I only need the one.

Guy:I need to get that shot in Instagram for everyone.

Stu:Cookie Time, it’s like the biggest chocolate chip cookie you could ever have.

Ruth:Yeah, they’re like this big.

Guy:Oh, really?

Stu:Oh, they’re huge.

Ruth:At least. People are like, you buy them. You can get them heated and stuff, as well, so all the chocolate’s all gooey and things, as well.

Stu:Yeah, I had a friend who used to put them in the microwave for 10 seconds.

Ruth:Yeah, yeah. Now, to me, probably I know that having the gluten and the sugar and stuff, that within a very short time, I’m going to feel very unwell from having it, so I just don’t have the same urge for it. If you showed up to my gym and you had some gluten free, very similar paleo-style cookies, I’d probably be pretty tempted because I know that I wasn’t going to be …

Stu:Got it. We’ll work on something for our recipe section on [01:00:00] the website. I reckon we’ve got a good base there already. We’ll see what we can do for you.

Ruth:Okay, sounds good.

Guy:That’s going to be awesome. Now, Ruth, I see the time’s getting on. We have a couple of wrap-up questions. We’ve actually asked one, which is “What did you eat?” Yeah, we’ve asked that.

Stu:We have.

Guy:What’s the single best piece of advice you’ve ever been given?

Ruth:My dad always says to me, “Never say, ‘can’t.’” Whenever I have someone in my gym now that tells me that they can’t, it makes me cringe. The word just makes me cringe and it is such a negative thought to ever think that you can’t do something. You may not be able to yet, or whatever it is, but if you decide you can’t, it’s like …

Guy:You’re already there.

Ruth:You’re already there.

Stu:That’s right. You’ve already switched off. No, that’s good advice. Wise words.

Guy:Fantastic.

Stu:That’s what we could say.

Guy:For anyone listening to this, if they want to get a bit more of Ruth Anderson Horrell, where is the best place to go? 

Ruth:I’m pretty consistent on Instagram, ruthlessnz, and I have a Facebook page, Ruth Anderson Horrell. That’s pretty much it.

Guy:You’ve got a website, too?

Ruth:Yeah, they can pop onto the website, ruthless.co.nz.

Guy:Awesome. We’ll link to the show notes, anyway, when this goes out and that was awesome. I have no doubt everyone listening to this today, Ruth, thoroughly enjoyed that. Ruth, thanks for coming on and thanks for your time. I really appreciate it.

Ruth:Thank you so much, Guy. It’s been fun.

Stu:Thanks, Ruth.

Check out our Ultimate Guide to Post Workout Recovery for CrossFit Here

Probably the Most Amazing Example Of Endurance Athleticism You’ll Ever See!

The above video is 3:55 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

meredith loringI have a new hero… and her name is Meredith Loring. If you need a big dose of inspiration and want to know what the human body is capable of with the right nutrition, mindset and training, then you really must watch this video!

Meredith, along with her husband Sami Inkinen rowed from San Francisco to Hawaii. The row took them 45 days straight, rowing up to 18 hours a day and yup, they did it with no sugar or gels.

We also cover her own incredible journey from dealing with cervical cancer, then switching to raw food and then the slow transition into a high-fat, low carb’ diet. All this along with achieving some of the most incredible accomplishments in the world of serious adventurous endurance sports.

Full Interview with Meredith Loring: Raw Food & High Fat Diet Fuelled For Inspiring Jaw Dropping Adventures



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In this episode we talk about:

  • Why her dealings with cervical cancer made her look at her nutrition closely
  • Why she embarked on two of her toughest athletic challenges of her life within 10 days of each other
  • The highs and lows of rowing 45 days straight from California to Hawaii
  • How she fuels her diet daily to perform
  • What her diet and exercise routine looks like whilst 8 months pregnant
  • And much much more…

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Full Transcript

Guy Lawrence: Hey, this is Guy Lawrence at 180 Nutrition and welcome to another episode of the Health Sessions. The one thing we are very proud here at 180 Nutrition is when we look for podcast guests, we search high and low for people that we feel will have something truly to offer with their stories, their journey, their inspiration, their health message, all around nutrition. You know, questions that we want to answer ourselves.

And I have to say today’s awesome guest, which is Meredith Loring, is certainly inspiring and I guarantee that you’re going to get a lot out of this today.

Now, if you’re wondering who Meredith is, we had her partner, Sami Inkinen, on the show last month and as a couple they rowed from San Francisco to Hawaii. The row took them 45 days straight, rowing up to 18 hours a day and yup, they did it with no sugar or gels.

Now, if you’ve heard Sami’s podcast, you’d probably know a little bit about the background. But if you haven’t, you’re in for an amazing treat in today’s podcast.

And not only that, Meredith’s own personal journey is phenomenal. She discusses how she contracted cervical cancer at a young age and how she then looked into nutrition to help combat these things and then come into, you could say, eating a higher-fat, low-carb diet and she’s an exceptional endurance athlete as well. And she’s heavily pregnant at the moment, eight months, ah, eight and a half month I think.

So, we cover all these topics from her perspective today and you know, whether you’re a guy or girl, listening to this, you will take absolutely a lot out this and even as a couple too.

As always, I know I ask, let us know these podcasts inspire you, if you’re enjoying them. What guests you’d like to see come up in the future. Simply leave us a review on iTunes. That would really be appreciated. You know, just by subscribing, helps us get the word out there; we’re determined to do it and I think this message should be heard by as many people as possible.

Drop us an email to: info@180nutrition.com.au., too and let us know your thoughts on the podcast and if they are affecting your life in a positive manner in any way. It would be great to hear from you.

And of course, go back to our website, 180nutrition.com.au, there’s a wealth of resources there too and also, of course, these are shot in video, if you are listening to this through iTunes.

Anyway, let’s go over to Meredith. You’re going to really enjoy this one. Cheers.

Stuart Cooke: Yes.

Guy Lawrence: I always get this feeling every time, you know, it’s like just before you go on.

Anyway, hi this is Guy Lawrence. I’m joined with Stuart Cooke today, as always. Hi Stuart.

Stuart Cooke: Hello mate.

Guy Lawrence: And our lovely guest today is Meredith Loring. Meredith, welcome to the show.

Meredith Loring: Thanks for having me.

Guy Lawrence: I hope I pronounced your surname correctly, as well. I just thought about that then, but I’m thinking I got it right.

Meredith Loring: Yeah. It rhymes with “boring,” as my husband likes to say.

Guy Lawrence: Fantastic. So, we’ve had your husband, Sami Inkinen, on the show. We’ve had moviemaker Donal O’Neill on the show. We were all talking about Cereal Killers 2.

And we actually just held a screening for the documentary here in Sydney a few weeks back and it was sold out. We had a Q & A and it was just an awesome response.

And the one thing that was evident, especially with the females after the show and everyone was buzzing, was: We want to hear more of Meredith’s side of the story. So, yeah, fantastic; so, thanks for coming on.

Meredith Loring: Who knows what they were saying when I wasn’t there.

Guy Lawrence: Yeah. Exactly. Exactly.

So, we always start the show to get a little bit about the guest’s background and things like that, so, if you could share a little bit about yourself, because I’m guessing you’re not from Finland, like Sami.

Meredith Loring: Not from Finland. I’m from the East Coast. A pretty normal background, I guess. But I guess what’s revenant, for you guys, is probably fitness and nutrition stuff.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Guy Lawrence: Absolutely.

Meredith Loring: And yes, so, I’ve been kind of a competitive athlete my whole life. I was a competitive gymnast until I was in high school and then I started running in my 20s and really latched on to running and trail running in particular and started competing in trail running when I got out to California about four years ago, which is when I met Sami, my husband. And then …

Guy Lawrence: I recently read as well, is it true that you guys went on your first date in a kayak?

Meredith Loring: Weirdly, weirdly enough our first date was in a doubles kayak and I’d just come from New York City, literally the day before, and for me any kind of active date was really weird, because in New York you’d meet for drinks or coffee. So, I was very weirded out by the whole thing and then he wanted to have a captive audience. So, he stuck me in a kayak for a couple of hours.

Guy Lawrence: That’s awesome. Fantastic.

Guy Lawrence: So, you’ve always been obviously a competitive, well, it looks like sports and athleticism has been in your blood from day dot. Because we’re going to talk about the row especially a little bit further on as well.

So, I’m guessing now, to see you go ahead and do that; was it a major shock for you to find yourself ending up in a boat or did you…

Meredith Loring: It was shocking, like the sport was shocking, because neither one of us had ever rowed before and actually neither one of us was into rowing at all. So, just the sport choice was fairly shocking, but we try to do kind of big adventurous stuff on a regular basis, nothing quite that adventurous.

Guy Lawrence: Yeah. That’s huge, isn’t it?

Meredith Loring: Yeah.

Guy Lawrence: Go for it Stu.

Stuart Cooke: You’re interested in, obviously, you come from an endurance sport background, as well. How much of your dietary beliefs have changed over the years from obviously the endurance stuff to the crazy endurance stuff in the boat that we’ve just heard about?

Meredith Loring: Yeah, that’s a good question. So, actually, when I was 24 I had cervical cancer and I started looking at, like, alternative treatments. I didn’t want to go down a chemo route. And so I kind of decided after looking into all of the research way back then, this was like 2004, that our nutrition guidelines were all fucked up, pardon my French and …

Guy Lawrence: That’s the best way of describing it.

Meredith Loring: And so, I had totally cut out sugar and carbs and stuff from my diet and I went on actually a raw food diet pretty strictly for about six or seven years.

Stuart Cooke: Okay.

Meredith Loring: And then when I met Sami I started introducing things like salmon and fish, but I’ve been fairly consistent about my diet since then, just because of my health concerns and then from all of the research that I read. And also, my body responds really well to plants and responds very poorly to sugar.

Guy Lawrence: So, even when you were, because it’s the first thing that springs to my mind, even when you were on a raw food diet so that your carb and sugar intake were quite low? Is that correct?

Meredith Loring: Yeah. I was not eating a lot of fruit. I was eating mostly vegetables and nuts and, like, avocados and things like that. Lots of olive oil, but very few fruits, maybe one piece of fruit a day or two max.

Guy Lawrence: Yeah, because I think that’s the one common thing, mistake, I see, Whether it be raw food, vegetarian, vegan; everyone seems to have a hell of a lot of carbs.

Meredith Loring: Yeah.

Guy Lawrence: Yeah.

Meredith Loring: One of the main things I read, counter to me wanting to go on a raw food eating plan, was all of the tooth decay that happens from most raw foodists because they’re eating so much fruit. So, I was really conscious of that from the beginning because I didn’t want that to happen.

Guy Lawrence: Yeah. And how did the cancer go? What happened?

Meredith Loring: I’ve been cancer-free and completely healthy. So…

Guy Lawrence: Wow.

Meredith Loring: I don’t know how much of that is due to my diet, but it certainly made me feel like I was having a hand in treating myself. And also, after I read all of these studies that you can’t go back eating the way you were eating before. It’s so just; it so grosses you out that you can’t go there.

Guy Lawrence: Yeah. Wow, that’s phenomenal. That’s amazing.

So, when you were doing the endurance events before, was it all about carbs and sugar and gels before you had the cancer?

Meredith Loring: It was, and actually I reintroduced at least gels into my eating after I met Sami, because Sami had been pitching to me for so long, that if I wanted to really compete in trail running and cycling, that I had to be eating gels and carb-loading.

Yeah and I fought him for a really long time, because I knew how it made me feel. And I would call him before a race and be like, “Ah, this is so terrible. I’m never doing this again.” and he’d laugh really hard. But he had read the Lure of Running and read all the nutrition studies out there that pointed towards carb-loading and so he really urged me to do that. But I naturally gravitate towards not doing that.

Guy Lawrence: Yeah. Yeah and I guess with Sami, because he spoke about being almost a Type 2 diabetic …

Meredith Loring: Yeah.

Guy Lawrence: … at one stage, would have had a shock and changed the approach altogether.

Meredith Loring: Yeah and for; I mean, I always knew what worked well for me, but I never try to impose my beliefs on other people. But the truth was, I wasn’t really looking at it from a what’s a typical American or a typical person worldwide facing until we found out Sami was pre-diabetic. And then I was really, I really started to noodle on. Like, okay, if Sami, who spends so much time and energy trying to figure out nutrition and athletic performance, if he can’t figure it out and he’s pre-diabetic, what chance does a normal person have.

Stuart Cooke: Yeah.

Guy Lawrence: That’s such a good …

Meredith Loring: And it really made me kind of upset. And so we really just decided we’ve got to do something about this because we can’t just keep talking about it without any action.

Guy Lawrence: That’s phenomenal. And look, being involved in the documentary, with Donal as well and getting the message out there, it’s; I don’t know what it’s like in America, but there’s definitely a bit of a movement coming on here in Australia. More and more people are hungry for this knowledge because they’re all pissed off and confused. I mean, in the cinema itself there were so many light bulbs going off within that evening and the Q & A panel, we had; the cinema basically kicked us out at the end, because there was just not enough time. Everyone was hungry for more.

Meredith Loring: That’s exciting.

Guy Lawrence: Yeah. Well, it is, it’s fantastic. So, I’m taking when you do your endurance now, you know, no gels, no glucose, because there will be people listening to this that are doing that very thing, you know.

Meredith Loring: Yeah. I actually think it depends on what distance you’re doing. If you’re doing something that’s really short and high intensity, you’re definitely going to be burning carbohydrates. And so, that can give you kind of a mental break from fatigue and also give you some kind of a physical boost.

If you’re doing a really long event, I don’t think; you certainly don’t need to be eating the way you’re taught to eat. Like a huge pasta dinner and then eating carbs for all of your training.

What I do is I train practically zero-carb. I mean, I eat carbs from vegetables and stuff, but in my training I try to eat no carbs, if possible. And then in a race environment I’ll have some carbs. You really feel the difference if it’s a shorter event.

Guy Lawrence: Yeah.

Stuart Cooke: So, what’s; when you’re talking about the race environment, so, what does your typical kind of pre-race or weekly exercise regime look like? What do you do?

Meredith Loring: Yeah. So, before I was pregnant I was running about 10 miles four times a week and then doing a long run once a week, like 15 or 20 miles.

Stuart Cooke: Yeah.

Meredith Loring: And then a four- or five-hour bike ride one day a week and then cross training one day a week. And that’s a lot; that’s a lot of exercise, but I would never have a gel during; like especially the runs. It would never even cross my mind to have a gel. In fact, I wouldn’t have eaten breakfast before an event.

And I’m still working out. Now I have to do mostly cycling, because I’ve broken my foot. But I still, even pregnant, I don’t need to eat breakfast before I do a workout. It’s just not necessary.

Stuart Cooke: Yeah.

Guy Lawrence: Yeah, because I know Sami said he did the same thing as well. It was literally …

Meredith Loring: It trains you to be a better fat burner and then once you’re in that mode you’re just not hungry and it feels better to have a more empty stomach, I think, when you’re doing hard workout.

Stuart Cooke: It does. And what about hydration during those prolonged periods of exercise?

Meredith Loring: Water.

Stuart Cooke: Just water, right.

Meredith Loring: Water, maybe some salts, depending on how long it is, I’ll have salt tablets or something or just put salt in my water. When I go for a bike ride I absolutely add salt to my water.

Guy Lawrence: Yeah.

Stuart Cooke: Right. I’m guessing that pre- that kind of way of eating it would have been sports drinks as well as well as the gels as well? Would it gravitate to …

Meredith Loring: No. I was never; I never touched sport drinks.

Stuart Cooke: Okay.

Meredith Loring: They’re just so low-quality and it’s just sugar water. It never made any sense to me.

Stuart Cooke: Yeah. No, it’s true; like low-quality, but high promise. You know, they really do promise the Earth with all of their wonderful benefits, but yeah, sugar water.

Meredith Loring: I always thought it was bullshit. I mean, it’s total bullshit.

Guy Lawrence: Yeah, yeah, yeah. We hear ya man, we hear ya.

That’s another question that just popped in there; do you train with groups of other people? And do they follow the same philosophy as you or do you see all over the place or what?

Meredith Loring: No, I do train with groups of other people and people are usually fairly shocked to figure out I haven’t had breakfast or that I’m not going to have gels during our runs or our rides. Rides in particular, for some reason the way that Sami and I eat pre-enduring rides, is fairly shocking to people. It’s becoming more accepted here in Northern California now, but up until probably six or seven months ago, people would just fight and argue with us the entire time. Like about us not eating or just think that we’re crazy or have some kind of issue.

Guy Lawrence: Yeah, exactly like …

Stuart Cooke: But I guess the results speak for themselves, don’t they, if you’re performing.

Meredith Loring: Yeah, I mean, absolutely.

Guy Lawrence: Definitely, I mean, I live on a cycle route, as in there’s always groups of cyclists every morning, flying past my place here, to down at the beach. And the one thing that is evident and I never want to be judgmental of people or anything, but a lot of them are overweight. Like, I see them, and I’m thinking, they must be clocking up to, I don’t know whether they’re doing 20, 30, 40ks in the morning, most mornings. And yet, I don’t know why the penny doesn’t drop. You know…

Meredith Loring: Yeah. For some reason people still don’t understand that exercise isn’t going to make you lose weight. It’s all in what you’re eating.

Guy Lawrence: Yeah, it’s massive. We certainly push that word. Definitely.

So, can we talk about the row, Meredith, and one of the things I only found out last week, because thanks to Donal, mentioned that you competed in an Everest Marathon, which is the world’s highest marathon, weeks before you did the row. Is that right?

Meredith Loring: Yeah. I don’t know how smart it was, but I had signed up for it a couple of years ago, because it’s fairly difficult to get into and it was about 10 days before we left for our row. So …

Guy Lawrence: Wow.

Meredith Loring: … you have to get to the base camp, basically and then you run from base camp, a marathon. And I had to continue, because I had a flight to catch the next morning, so I had to run to the airport. So, I did break a 50-mile run. And I was the first non-Nepali female. So, …

Guy Lawrence: Wow.

Meredith Loring: I won my category.

Guy Lawrence: That’s insane. What height is Everest base camp?

Meredith Loring: I think it’s like 18,000 feet; something like that.

Guy Lawrence: That’s insane, because I only think about it, because I did trekking in Nepal and …

Meredith Loring: Yeah.

Guy Lawrence: … I know Stu has done some there, but I got to I think 4,100 meters at one stage, because I did the Annapurna and I was just walking. But when I got there I was crawling. I was so exhausted. I was just wiped, I mean, there were runners passing me at the time and I think, “How the hell do you do that?”

Meredith Loring: Yeah, it’s brutal. It’s brutal, and my lungs at the end of that day, my lungs were in such pain and it really felt like I had flipped them inside out. You’re just gasping for air the whole time and the air is so thin up there.

Guy Lawrence: That’s unbelievable. Are you working your way down the whole event?

Meredith Loring: Not the whole event. I mean, it’s a net elevation loss, but there’s a lot of flat and there’s even uphill sections that are like, I don’t know, 10k long or something.

Guy Lawrence: Amazing. And did you do any altitude training before?

Meredith Loring: No, just the hike up there. It took about 10 or 11 days to get up there.

Guy Lawrence: Got it.

Meredith Loring: Which isn’t enough. It takes about two months for your blood volume to increase. And there were other competitors there who had spent two or three months on the mountain, practicing and trying to acclimatize, which is way too much time for me to dedicate.

Guy Lawrence: Yeah and just because I’d expect it from anybody listening to this, a 10- or 11-day hike prior to a marathon is pretty massive is some people’s books. Like I’d be looking at it going, “Right! That’s a mission.” And then to do a marathon after that is unbelievable.

Meredith Loring: It was so much fun. I’ve been trying to convince Sami that we should do it in November if we can figure out what to do with the baby.

Stuart Cooke: I guess you were lucky that you had that nice row to recover from your marathon.

Meredith Loring: Yeah. Well, the good news was that I didn’t have to do any running. So, as beat up as I was from running, my upper body became totally beat up after that.

Guy Lawrence: Unbelievable.

Stuart Cooke: Oh my word, that is just craziness.

So, just for all of our listeners that haven’t heard about the row, I wondered if you could just tell us what you did during that time; that crazy period.

Meredith Loring: So, my husband, Sami, and I rowed from Monterey, California to Hawaii over the course of about 45 days. In a rowboat, unsupported. So, we didn’t have anyone picking us up after a shift. We were sleeping in the rowboat. We carried all of our own food. We carried all our water. And we did it to raise awareness about the dangers of sugar.

So, we didn’t have any sugar or processed carbohydrates on board. We only ate real whole food, like macadamia nuts, salmon, dried vegetables, some dried fruit. And we were rowing about 18 hours a day each and then sleeping six hours a day each. So, there was someone constantly on the oars …

Guy Lawrence: Got it.

Meredith Loring: … when the weather was okay.

Guy Lawrence: Wow! What was the total distance between the two?

Meredith Loring: I think we ended up rowing something like 2800 miles.

Guy Lawrence: 2800, there you go. And …

Meredith Loring: Yeah. We went a little bit out of the way. We thought we could go directly, but the weather was really bad when we left California.

Guy Lawrence: Yeah.

Meredith Loring: So, we really got pushed off course and had to do a bunch of extra miles, unfortunately.

Guy Lawrence: And I think, if I recall, it ended up being 45 days straight rowing like that, right?

Meredith Loring: Yeah. It was 45 days, which was the record for two-person crossing.

Guy Lawrence: Unbelievable. So, what was your; I’m fascinated, what were your biggest challenges on the boat while you were doing it?

Meredith Loring: Yeah. I think getting into the boat, like mentally getting into the boat when we left, was quite a challenge, because we did not do a lot of preparation in our actual boat. In fact, we had only slept in our boat one time before we left and we were docked in a marina to another boat. So, we really had never been in the open ocean on any boat.

Guy Lawrence: Wow.

Meredith Loring: And so, just coming to terms with the fact, like this is going to be our home; we thought it would take us 60 days, so this is going to be our home for two months potentially. And just being able to be like, “Okay, I’m going to stop thinking about getting off the boat and I’m just going to deal with this, and this is my life for the next two months.” That was pretty difficult.

Guy Lawrence: That’s massive. Did anyone tell you, “You’re crazy. Don’t do it.” or were you just …

Meredith Loring: Everyone. Everyone told us we were crazy. I mean, I don’t think most people believed that we were going to do it, because like I said, we had zero rowing experience and we had never even been in sailboats or anything. So, I think, most everyone just thought we weren’t going to make it. In fact a lot of people were commenting on articles that were posted about us in the newspaper that, you know, “There’s no way they’re going to make it.” And, “What are they thinking even trying.”

Guy Lawrence: Wow.

Meredith Loring: Which motivated us even more.

Guy Lawrence: I know Stu’s itching to ask a question, but I’ve got to ask one more. How big did some of the waves get out there?

Meredith Loring: The waves were crazy big when we left. There was ridiculous bad weather. They were like 25 or 30 feet tall and they were crashing on the boat. And I’m pretty small, so I was actually getting pushed off my seat, which is why Sami and I were rowing together in the beginning.

We never planned on rowing together. We always planned on having separate shifts. But it was way too dangerous for either one of us to be out there alone, because if one of us got washed off, like, there’s really no hope of getting back on the boat if you don’t catch it right away.

Guy Lawrence: Wow.

Stuart Cooke: Wow.

Guy Lawrence: Were you scared?

Meredith Loring: Yeah, I mean, it was scary.

Guy Lawrence: I’d be terrified. I go on a boat in Sydney Harbor and if it picks up I get nervous, let alone …

Stuart Cooke: Yeah.

Meredith Loring: It was scary, but it’s kind of amazing how fast you adapt to what your view of reality is. Like after a couple of days of having this weather, maybe it was more like a week and we knew it wasn’t going to end, we got used to it. It just became the new normal.

Guy Lawrence: Yeah, that’s incredible.

Stuart Cooke: So, how; I’m intrigued about the food side of it and you mentioned that you pre-prepared all those other foods, but how did you structure your eating? I mean, I’m guessing that you didn’t sit there, opposite Sami, underneath a kind of beautiful moon and toast the row with you know; how, was it; did you have packages for breakfast, lunch and dinner or was it just grabbing kind of handfuls of stuff as you went?

Meredith Loring: Yeah, we did; we put quite a bit of thought into packaging our food before the row, because you don’t want to be spending time, extra time, on the boat doing anything because over the course of two months, it adds up to be days and potentially longer than that.

Stuart Cooke: Yeah.

Meredith Loring: So, we worked with Steve Phinney when we were preparing so that we knew kind of like what our background nutrient profile should be and then what kind of supplements, if any, we should be taking and how much salt we should be taking.

Stuart Cooke: Right.

Meredith Loring: And then we packaged kind of daily rations and then we packaged like an add-on. So that if we needed extra calories, we could just grab something else. And then we’d grab that first thing when our rowing shift started, each of us, and then you would just work through that bag all day long.

Guy Lawrence: Wow.

Meredith Loring: And we actually ended up throwing out a lot, because you think about when you’re leaving, “Oh I get to eat 5,000 or 6,000 calories a day. This is going to be awesome, because I can never eat that much.”

Stuart Cooke: Yeah.

Meredith Loring: But it’s ridiculously hard to eat that much food, real food. It’s a lot of volume.

Guy Lawrence: Right.

Stuart Cooke: Oh, absolutely. And do you still enjoy those same foods today or are you sick to your hind teeth or something?

Meredith Loring: No. The funny thing is, we were eating the same thing before we left, you know, like salmon and nuts. Dried; well, not dried, but fresh vegetables and fruit and I’m eating the same things now, like every day.

Stuart Cooke: Perfect.

Meredith Loring: Because it’s fulfilling and it’s a variety of vegetables, it’s good food.

Stuart Cooke: That’s it and it’s nourishing and I guess if you’re getting that nourishment then your body’s accepting of it.

Meredith Loring: Yeah, that’s kind of an interesting thing. So, when you’re pregnant, everyone’s like, “You’re going to have these weird food cravings and you’re going to be eating all kinds of junk food and stuff like that.” But I’m really convinced that you’re cravings are based on you’re deficient in. Like your body knows you’re deficient in something and so you crave weird things.

Stuart Cooke: Yes.

Meredith Loring: I don’t get any cravings. Like, I’ll get cravings for raw salmon versus cooked salmon.

Stuart Cooke: Right.

Meredith Loring: Or potently some dairy product. But I don’t have cravings for any sweets or anything weird like pickles. My body is very well-nourished.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah. Absolutely. No tons of ice cream, watching movies late at night.

Guy Lawrence: So, Sami mentioned that he was eating 70 to 75 percent fat on the boat. Was that the same for you?

Meredith Loring: Yeah. If, I mean, when you looked at the volume, if it was like 98 percent vegetables, but then calorie-wise …

Guy Lawrence: Got it.

Meredith Loring: … it was much more fat, because we were adding, just to get the calories, we were adding olive oil and nuts in everything that we’d eat.

Guy Lawrence: Yeah, right.

Meredith Loring: And coconut butter. At the end we did like a week-long stretch, where we were pushing as hard as we could because these hurricanes were coming to the Hawaii.

We knew they were coming, they were kind of; we had like a one-day window to land or something.

Guy Lawrence: Wow.

Meredith Loring: So, we were rowing really hard and all we were eating all day long was coconut butter and cacao nibs. Like, it was ridiculous.

Guy Lawrence: That’s amazing and …

Meredith Loring: And we were totally energized. It was awesome.

Guy Lawrence: Were your ketones measured as well?

Meredith Loring: No, we didn’t, I mean, the boat honestly was so disgusting I would not have wanted to puncture any skin unnecessarily.

Guy Lawrence: Yeah, yeah, yeah. Stuie’s just disappeared. He’ll come back in a sec. I don’t know what’s going on over there.

Yeah, that’s amazing, that’s amazing. And the other thing that was evident in the documentary as well, because Dr. Steven Phinney said that when you got off the boat as well, that your results were in some ways even better than Sami’s, in the fact that you didn’t really show much atrophy in muscle or …

Meredith Loring: Yeah. Well, I was definitely aware of the weight. So, Sami and I went into the row pretty differently. I had just run the Everest marathon. I was not at a body weight where it would have been acceptable for me to lose weight across the journey.

Guy Lawrence: Got it.

Meredith Loring: Like, Sami had bulked up in preparation for the row and had been able to keep all of that bulk. But when I went to Everest, kind of all of the mass that I had put on before came off. So, I was very conscious every day. Like, I need to eat; I need to eat a certain amount and I need to do kind of exercises to make sure I’m not losing too much …

Guy Lawrence: Yeah, yeah. Amazing. And the one last thing while we’re talking about the row as well, that became evident in from the movie screening as well, was how a lot of the couples got inspired that you did something like this …

Oh, he’s back. Hey, Stu.

Stuart Cooke: Hello. I’m back.

Guy Lawrence: … that you did this together. And so, the question that I was going to ask you is, they say travel is a great way to test the relationship. How did you guys get along, generally, on the boat and did you have any tips and tricks to keep it all together?

Meredith Loring: It was really interesting. We thought that in itself, crazy to say, we really thought there was a very good chance that we’ll get divorced during this row. Because in normal life there’s some level of friction between us, especially if we’re in a stressful environment.

Guy Lawrence: Yeah.

Meredith Loring: But when we got onto that boat and the weather conditions were really scary and tough, we were just so focused on working towards the same goal and making sure that we were both safe and that we were moving, that there was literally no friction between us entire time. It was shocking. It was so shocking. And in fact, we were working so well together that about the same time, within a 48-hour window, we both had this epiphany that we should have kids, which is completely contrary to anything we’ve ever said. We’ve always been like the “no kids” people.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Meredith Loring: So, we were like, “Oh, we should have kids.” And then we started trying on the boat, which I would not recommend to anyone.

Stuart Cooke: Well, maybe it’s a strategy for marriage counseling then. Like, I’m moving forward, just throw in the odd crazy endurance event and everything will be fine.

Meredith Loring: We heard some serious horror stories from other people who had rowed oceans, like it does not always work out that way.

Guy Lawrence: That’s right. It’s not always that romantic.

Meredith Loring: There’s plenty of people who don’t talk to each other once they land.

Guy Lawrence: I’ve got; sorry I keep going off at times and sorry, Stu, and I’ve got one more question regarding the boat and this topic always fascinates me around mindfulness and being present. How did you cope with that? Is it; was it something you just got into rhythm?

And I only raise it, because a good friend of mine who came to the movie screening. He’s a sailor and he sailed from Curacao, which is off the top of South America, back to Australia, and he had one stretch that was 30 days at sea and there was three of them. And he said he found that really challenging, just being on a boat. But he wasn’t exercising and he saw what you guys done and was just blown away from that.

How did you find it?

Meredith Loring: Well, we have done a significant amount of meditation and mindfulness training over the last three years. So, I think mentally we were fairly well prepared for the monotony and the pain and just knowing that it’s going to be ridiculously boring and you can’t get out of that situation. And it was an excellent opportunity to practice that skill.

Because, you know, when you have these, like, nagging pains all the time and then it hurts even more with every stroke you take, you tend to be, “Oh, I wish I wasn’t here. I wish I was home” and thinking about all the things that you can’t have, which really just makes the situation that much worse. And if you can just be like, “Okay, this is my reality. This is what I’m doing. There’s no way to get off.” And the pain becomes more manageable when you do that.

So, we had plenty of opportunities to practice it, but you know what it’s like, constant battle. And then there were times where the boredom wasn’t so bad. Like when we first left, because it was so scary and you always had to be looking out for large waves and grabbing on so that you wouldn’t get knocked off the boat, your mind is constantly focused. But then once the weather calmed down it was really boring. All of our electronics broke during the first week, so we didn’t have music or anything.

Stuart Cooke: Oh, nice.

Meredith Loring: Yeah. We had conversations that you should just never have with your spouse, because there was nothing else to do. Sami and I were rowing for 12 hours together straight everyday. So, yeah, we talked about everything.

Stuart Cooke: A thought popped into my mind as well. How did you sleep on there? I mean, was it, was sleep quality good, given that you were doing so much exercise, but you’re in such crazy environment, I guess with the rolling and everything else. What was your sleep …

Meredith Loring: So, our sleep, I would say relative to other people who have rowed oceans, was amazing. Because almost everyone who has rowed in oceans goes with this sleep pattern, which is two hours rowing, two hours sleeping. And then they do that 24 hours a day.

Stuart Cooke: Yeah.

Meredith Loring: But you can’t get any growth hormone and repair your body or even dry your skin out, if you do that, and we were sleeping in six-hour blocks, so we would row 18 hours straight each and then we would each sleep six hours. And then the cabin, of course, was moving around a lot and you have alarms and stuff going off that wake you up. But you are so exhausted that the six hours is just like, it’s a miracle. It is a miracle to have that six hours.

Stuart Cooke: Yeah.

Meredith Loring: And so we would wake up being, I think, very refreshed considering what we were doing.

Stuart Cooke: That’s fantastic.

Guy Lawrence: It’s incredible. I’ve just in awe.

Meredith Loring: I think out of all of the things that we did differently, the sleep pattern is going to be what all ocean rowers do going forward.

Guy Lawrence: Got it.

Meredith Loring: Based on our results. Like, we walked off of that boat not having any real injuries, not really being sick, not really having any skin damage. And it’s partially our diet, because we’re not eating all of that total crap freeze-dried food.

Stuart Cooke: Yup.

Meredith Loring: And then I think a lot of it had to do with the sleep.

Guy Lawrence: Yeah and how many hours do you sleep now, like on a normal day? Do you still do six to eight hours? Do you find …

Meredith Loring: No. I need at least eight hours of sleep. And now I try to get even more. It’s tough. Like I’m in the bed for nine hours.

Stuart Cooke: Right.

Meredith Loring: And then maybe seven and a half to eight and a half is sleeping for me now.

Guy Lawrence: Yeah.

Meredith Loring: I need more, but it’s just hard to sleep now.

Guy Lawrence: Yeah.

Stuart Cooke: Just find what’s right for you. I wanted to touch a little bit on your pregnancy as well, which is fantastic news and you spoke before about your lack of crazy pregnancy cravings, food cravings. But have you tinkered or adjusted the way that you eat in any way?

Meredith Loring: Yeah. I try to be more moderate. Not shut down; if I’m feeling like I want to have cheese or milk, I will eat that stuff now and before I wouldn’t touch dairy with a 10-foot pole.

Stuart Cooke: Yup.

Meredith Loring: And also, the meat. I would never eat meat, other than fish, before and now if I want to have chicken I’ll eat chicken.

Stuart Cooke: Right.

Meredith Loring: But my eating habits are remarkably similar to what they were pre-pregnancy.

Guy Lawrence: Okay.

It’s kind of unbelievable, given what you hear from mainstream media and anecdotal stories from friends. I have a friend who’s as pregnant as I am to the day and I got in her car the other day and she’s a pretty healthy eater and there were cheese doodles and goldfish and sugary cereal and I’m like, “What are you doing?” And she was just like, “Well, I’m craving this stuff all of the time.” In my mind you crave that stuff after you start eating it because it’s full of sugar and it’s addictive.

Stuart Cooke: Yeah …

Meredith Loring: You don’t start eating it, you’re not going to want it.

Stuart Cooke: Exactly. Exactly.

Guy Lawrence: Yeah. Just out of curiosity then, how much vegetables do you eat a day, because that’s obviously the main staple. What does your typical day look like in a meal?

Meredith Loring: Well, I have like a; so, I wake up, I work out first thing in the morning. I come home, I’ll eat an apple or something after my workout and then I’m eating salad or sautéed spinach or something like that, massive quantities of it, with olive oil or some protein on it. And I’m eating that two major times a day.

Guy Lawrence: Yeah, right.

Stuart Cooke: Right.

Meredith Loring: It’s a lot of volume. If you look at my stomach at the beginning of the day versus the end of the day, I look like I’m two XXmore pounds?XX [:36:46.3] at the end of the day. But that was the case before I got pregnant, so at least I have an excuse now.

Guy Lawrence: Yeah. Yeah.

Stuart Cooke: Exactly.

Guy Lawrence: Another question, because even when we spoke before we started recording the broadcast, about your broken foot.

Meredith Loring: Yeah.

Guy Lawrence: How has your exercise regime changed during pregnancy? It sounds like it hasn’t changed that much, because, you know …

Meredith Loring: I’m definitely working out. I’m trying to workout almost as much, like at least doing it cadence-wise as much. And I had been having the same workout program up until three weeks ago when I broke my foot. So, I was still trail running and I was still doing a lot of hiking and cycling and now I’m kind of only doing cycling.

So, I’d do higher intensity cycling during the week indoors and then I go for a long ride on the weekends, like 3 1/2 to 4 1/2 hour ride, a group ride, on the weekends, in which I get a lot of really weird looks.

Stuart Cooke: Yeah, I can only imagine.

Meredith Loring: I think the Spandex bike kit on a pregnant lady, it’s not the best look.

Guy Lawrence: You know, you don’t hear many 8 months, 8 1/2 months people pregnant breaking their foot out running, you know. It’s …

Meredith Loring: Yeah. Well, actually my podiatrist said he sees three or four women every week that are in their last month of pregnancy that have fractured their foot. Because your body is just not used to extra weight. I think I definitely accelerated the process by trail running.

Stuart Cooke: Right.

Meredith Loring: But it’s more common than you think.

Guy Lawrence: Yeah, right. Okay. There you go.

Stuart Cooke: Thinking about food again and where baby and toddler and children are concerned, have you gotten any plans where food is concerned? Because historically, baby and toddler food is generally quite highly processed and full of crap, really; what are your thoughts on feeding on feeding your kids?

Meredith Loring: Yeah. I’ve been thinking about it quite a bit. Actually in the U.S., 98 percent of food for kids, like toddlers and small children, has added sugar or processed carbohydrates in it. So, it’s nearly everything.

Guy Lawrence: Wow.

Meredith Loring: It’s, yeah, it’s pretty shocking. For adults it’s 80 percent. And I was really appalled to see that for kids it was even more. It’s disgusting. So, there’s not obviously a lot of good options for, like, convenient packaged stuff out there, So, I mean, I’m going to do what works, but I’m totally dedicated to having a kid that’s eating real whole food.

Stuart Cooke: Yeah.

Meredith Loring: And that probably means we have to spend the time to make it, because it isn’t available.

Guy Lawrence: Yeah. Yeah, there you go.

It’s like, you know, Stu’s got three girls and you’re always up for the challenge of preparing food.

Stuart Cooke: Yeah. Well, that’s true. Well, we have the twins as well. So, I remember when they were born, it was all about food preparation and we were just, well, my wife was in the kitchen making up these huge like fish lyonnaise, fatty, buttery meals and then freezing them and then bringing them out and that was really the staple. I mean, it was just; the freezer was our savior, because we could just make huge amounts of food and then just come back to it knowing that we’ve cooked it.

Meredith Loring: Yeah.

Stuart Cooke: And it’s just; preparation is the key, I think during that period.

Meredith Loring: I think so much of our taste is developed at a very young age.

Stuart Cooke: Yeah, definitely.

Meredith Loring: And whose knows what else, genetically speaking, that we’re not going to fool around with it and take chances. And, like, I just don’t want it to be part of our kid’s life. That they’re eating the stuff, like, we know it’s poison; why on earth would we feed it to any children?

Stuart Cooke: That’s actually right.

Guy Lawrence: Yeah, exactly.

So, Meredith, we always finish up the podcast with a wrap-up question that we ask everyone.

Meredith Loring: Okay.

Guy Lawrence: And that it’s, what’s the single best piece of advice you’ve ever been given?

Meredith Loring: Actually, Sami, gave me a really good piece of advice that was really relevant on our row, but then it; it actually is relevant every day of my life. And that’s not to set goals that aren’t 100 percent within my control.

So, don’t set outcome-based goals, like “I’m going to win a race.” Set goals that are more like, “I’m going to do 10 hours of training,” and, “I’m going to do training at a certain intensity.”

Stuart Cooke: Got it.

Meredith Loring: Because you’ll always be disappointed or almost always be disappointed if you’re setting goals that are outside of your own personal power.

Guy Lawrence: Yeah. You don’t set yourself up …

Meredith Loring: … and during the row it helped, like, we were getting devastated, because we were setting these arbitrary goals about, “Oh, we’re going to row 60 miles each day and that means we’re going to land on July 15th.” and then, you know, we’d have a day where we either went backwards or we didn’t come close to that goal and we’d be so devastated that we wouldn’t be able to get out of bed.

So, we were constantly learning that. And I’m, it’s still something I have to remember.

Guy Lawrence: Yeah.

Meredith Loring: I think it’s pretty …

Guy Lawrence: Yeah. That’s great advice. Don’t set yourself up for failure essentially, you know.

Meredith Loring: Yeah.

Guy Lawrence: Yeah, fantastic.

And if people listening to this and they want to find out more about you, is there anywhere they can go? Would the Fat Chance Row blog be the best place or?

Meredith Loring: Yeah, the Fat Chance Row blog is a pretty good place to find out about our journey and we recently launched a package food company, actually, called: Native Life. And that’s where I do most of my blogging now.

Guy Lawrence: Fantastic.

Meredith Loring: It’s grain-free, no sugar added cereal. So …

Guy Lawrence: Awesome, that’s awesome.

Meredith Loring: That’s what I’m focusing my attention on now.

Guy Lawrence: Good on you. We’ll put links to everything on the show notes as well …

Meredith Loring: Yeah, awesome.

Guy Lawrence: People are definitely find out about that.

Look, Meredith, thank you so much for coming on the show. That was, that was awesome. That was really cool and I have no doubt a lot of people are going to get a lot out of that.

Meredith Loring: Good. Thanks for having me.

Guy Lawrence: No worries.

Stuart Cooke: Thanks so much, Meredith.

Guy Lawrence: Thank you, Meredith. Bye, bye.

Stuart Cooke: Take care.

This May Shock You! What the Experts Eat With World Class Ironman Sami Inkinen

Yes this may shock you! This is almost the exact opposite to what we’ve been taught when it comes to nutrition!

World class Ironman Sami Inkinen of Fat Chance Row is an amazing example of athleticism and health. He also featured in the Cereal Killers Movie 2 – Run on Fat.

Full interview out next week.

sami inkinenStuart Cooke: One question as well, Sami, that we ask everybody, and I know we’ve got thousands of people that would love to know, a typical daily diet for you. What have you eaten today?

Sami Inkinen: What have I had today? Probably the most dangerous, no question about, answer, because everyone always asks, “So what do you eat exactly?” I always try to avoid going into details, because then people either want to copy, they’ll want to rip it apart, so I’ve always tried to avoid, like, posting somewhere, like, “Here’s exactly what I eat.” Not because there’s anything scandalous or anything, but, again, people are looking for this, like…

Guy Lawrence: Magic fix?

Sami Inkinen: …sound bite, like one size fits all, but typically I eat, before workout, I probably have, like four or five hundred calories of fat and, practically speaking, that’s usually coconut butter or coconut oil in a tea or coffee or butter so that was the case this morning as well, so, I mean, I don’t count the calories, but just to give you a sense of, like…

Guy Lawrence: Guestimate, yeah.

Sami Inkinen: You know, a crapload of fat with a drink, and you know it’s pretty fast to digest and it doesn’t feel like it’s in your stomach if you go and work out, so that’s… Then right after workout, I usually have a little bit of a protein, so this could be three to five eggs, fried with top fat again, butter usually, in a pan, depending how busy I am. My lunch is usually a salad, so it looks like it’s lots of salad, but it’s lots of greens and then with a little bit of protein, so that could be a salmon or ground beef and then a lot of olive oil or butter or some sort of mayo.

Snacks oftentimes it’s some sort of meat or sausage or almonds or macadamia nuts and then dinner is even a, you know, a bowl that you would usually feed a horse from. That kind of size full of greens that I may sauté in a pan with a bunch of butter or just like put in, like, it’s gigantic and then again with some kind of protein. It could be shrimps or fish or grass with beef or more butter. I usually drink water, but I might have almond milk, just for the heck of it, maybe some frozen berries after that, like blueberries or something like that. Nothing too scientific.

Stuart Cooke: Sounds delicious.

Guy Lawrence: That’s awesome. Mate, we’ve got one more question that we always ask everyone on the podcast as well and it can be related to anything, but what’s the best piece of advice you’ve ever been given?

Sami Inkinen: That someone has given to me?

Guy Lawrence: Yeah.

Sami Inkinen: Oh… happy wife, happy life. It sounds like a cliché, but once you’ve been married for a few years you realize that it’s so true.

Stuart Cooke: Yeah.

Guy Lawrence: That’s a great answer.

Stuart Cooke: I hear where you’re coming from, Sami, with that one.

You can learn more about Sami Inkinen here: Fat Chance Row
He also featured in the awesome documentory: Cereal Killers Two – Run On Fat

Struggling to eliminate bad food out of your diet? Discover why our all natural protein is a fuss-free way to have a quick snack without sugar or processed ingredients.

Clean up your diet with a 180 shake here

Rebecca Creedy Ironwoman: Lowering Carbs & Supercharging my Diet. This is How I Did it…


rebecca creedyThe above video is 3 minutes 30 seconds long.

Listen to the full episode on your iPhone HERE.

This week we welcome commonwealth gold medalist and Australian Ironwoman Rebecca Creedy to the show. The elite athlete shares with us how she transformed her diet, including lowering her carbs and eating more wholefoods. Along with this came a massive positive effect on her episodes of hypoglycemia which now seems to be a thing of the past.

We also go deep into her training regimes, pre and post workout nutrition and what she does to to stay on top of her game.


downloaditunesIn this episode we talk about:-

  • Why lowering her carbs has improved her wellbeing
  • How she looks to ‘supercharge’ her plate
  • The training schedule of an elite ironwoman
  • Her favourite cheat meal
  • How to stay motivated in those ‘weak’ moments
  • Tactics around recovery
  • And much much more…

CLICK HERE for all Episodes of 180TV

Get More of Rebecca Creedy Here:

supercharge your diet with a 180 natural protein smoothie here

Full Interview with Rebecca Creedy Transcript

 

Guy Lawrence: Hey, this is Guy Lawrence of 180 Nutrition and welcome to another episode of Health Sessions. Our lovely guest today is Ironwoman Rebecca Creedy. Now, Rebecca has got an amazing resume when it comes to being an athlete, including winning the gold medal in swimming in the Commonwealth Games. She’s also competed and won medals at the World Championships. All that was by the age of 21. And she’s gone on and won an IronWoman series in 2012 and it was awesome to have her on the podcast today as she shares her journey with us.

She …We first met Rebecca about a year ago. She approached us, because she found us on the internet when she looking for a natural supplement, of all things, and discovered 180 and has been a avid user ever since, which I’m proud to say.

She … In her own words she was “looking to clean up the diet.” She suffered from hypoglycemia and it was affecting her races. So, she really started to delve deeper into the world of nutrition and recovery and see how she could improve it and has gone on and had a fantastic series, which is a Nutri-Grain Kellogg’s IronWoman Series, which just ended last weekend.

So, she shares with us all the things she’s learned and it’s just; yeah; fantastic to have her on and I have no doubt you’ll get a lot out of this podcast today, especially if you’re competing as a high-end athlete as well, because she really doesn’t rely on the carbohydrates as much and the goos and the gels, which is of course, renowned within the; especially in the endurance fields of athleticism. And it’s something which we agree with too, you know, but…

So, there’re gems of information all the way through this and I have no doubt you will enjoy.

As always, if you are listening to this through iTunes, we’d love you to leave a little review. It takes two minutes. Can be a little bit complicated, but it really helps us with our rankings and know that you are enjoying the podcast too. If you want to see this in video and leave a comment as well, just come over to our blog, which is 180nutrition.com.au.

And, yeah, that’s it. Enjoy the show and I’m sure to catch you soon. Cheers.

Guy Lawrence: All right, let’s do it. Hi, this is Guy Lawrence. I’m joined with Stuart Cooke as always. Hello Stuart.

Stuart Cooke: Hey.

Guy Lawrence: And our lovely guest today is Rebecca Creedy. Rebecca welcome to the show. Thanks for coming on.

Rebecca Creedy: Hey guys. Thanks for having me.

Guy Lawrence: I thought I’d kick off, Rebecca, you know, well, I was looking a your resume on Wikipedia this morning and it’s insanely impressive, but I thought you’d do a better job in sharing with the listeners a little bit about what you’ve achieved in your swimming accolades over the years and to our listeners; a better job than me anyway.

Rebecca Creedy: Yeah. Yeah. Look, I come from a swimming background. I represented Australia at two Commonwealth Games, a World Championships, two Pan Pacific championships. Won Commonwealth Games gold medals; Commonwealth Games records. It was a pretty amazing part of my life. Yeah, I made my first Australian swim team at the age of 14. So yeah, 14 to 21; yeah, yep, swimming was my life. So, I was around back in the days with Ian Thorpe and amazing people like that. So, I got to spend a pretty big part of my life learning off some fairly amazing athletes and characters. So, yeah …

Guy Lawrence: What got you into swimming? Were you always like a water baby or did you…

Rebecca Creedy: I’ve always was. I’ve always loved it. I actually didn’t grow up near the beach. so I was, I grew up in Redcliffe which has a beach, but not a lot of people swim there. I grew up as a pool swimmer and I used to beg Mum and Dad to take me swimming every day. So, I got introduced to swimming younger than most and really excelled and loved every minute of it.

Guy Lawrence: There you go.

Stuart Cooke: Awesome. So, tell us, Commonwealth gold medalist to Ironwoman, how did that come about?


Rebecca Creedy: Look it was, it; to be honest it even shocks me when I sit here and talk about it. When I was swimming I used to watch the Ironman series on television and think, “Wow. That’s such an amazing sport. It looks like so much fun.” You know, it never really crossed my mind that one day I would be up there taking out medals in that arena as well. But I finished swimming at the age of 21 and I just lost that drive to really seek what it takes to succeed in swimming and moved overseas and lived the party lifestyle that I missed out on.

Guy Lawrence: I say yeah, yeah.

Rebecca Creedy: So, I got that in for a good XXunintelligibleXX [:04:48.7] two years and one XXtechnical glitchXX[:04:50.8] and, “What am I doing? This isn’t where I want to be.” So, I moved back home and decided to get fit again and XXunintelligible surf lifesaving??XX [[:04:59.2]. Yeah, it was quite amazing that just, I took to the ski really quickly and picked up the ski paddling really quickly and the board paddling was a lot harder and skills it takes to catch waves and that took a little bit longer, but it kind of all comes together in 12 months and next thing I knew I was trialing for the Nutri-Grain IronWoman series. So…

Stuart Cooke: That’s awesome.

Guy Lawrence: Can you explain exactly for our listeners, because I know people, especially back in the UK or whatever, the listeners won’t have a clue what an Ironman/IronWoman series is?

Rebecca Creedy: Yeah.

Guy Lawrence: Can you just explain the concept of it all to us?

Rebecca Creedy: Yeah. So, the Ironman series, it’s all based around surf lifesaving and we paddle boards and skis and also swim. So, it’s kind of like a triathlon of sorts. It’s a three-legged race that lasts anywhere from 15 minutes to an hour and we do those three disciplines in a race in varying orders and it’s a lot of fun. We go out in big surf and get to battle the elements and it definitely is character-building.

Guy Lawrence: Yeah. So, there’s three disciplines, because I’ve never, I’m trying to think so you’d be; there’s a ski, right? Which is the; like a big kayak, would you say?

Rebecca Creedy: Yeah, it’s like a kayak and we go out through the surf and the waves, so it’s a little bit, a little bit harder than sitting in a kayak. A kayak easy in still water …

Stuart Cooke: Yeah.

Rebecca Creedy: So, trying to master sitting in the ski when there’s six-foot waves can be a little bit tricky. But to be honest, I really enjoy it and the ski is probably my favorite leg,

Guy Lawrence: Right. And then there’s the swim obviously.

Rebecca Creedy: Yeah, the swim obviously came quite naturally to me.

Guy Lawrence: And what’s the other leg? I actually don’t know.

Rebecca Creedy: It’s wood paddling. So, the boards, you see those on the beaches now. It’s based all around the fact that we paddle boards to save lives and yet, it’s a very similar board to what you’ll see on the beach with the lifesavers. So, it’s a little bit more slimline and designed to go a bit faster, but, yeah, we paddle the boards and trying to get that out through the waves as well, can be a little bit treacherous.

Guy Lawrence: I’m assuming that it’s very strategic, right, because you’re; what’s the word I’m looking for? But the elements are going to change the dynamic of each and every race.

Rebecca Creedy: Yeah.

Guy Lawrence: At, you know, what point would they say, “Sorry you’re not racing today, it’s too big like.” How big does it get out there?

Rebecca Creedy: It does get pretty crazy. Last year in Margaret River for the first two rounds of the Nutri-Grain series, they actually took out the ski leg of the women’s race because it was too big. We were a little bit disappointed in that because the girls believed we were capable of dealing with it. But unfortunately it was an executive decision that had to be made. The waves; it was probably about 7 foot and even bigger in some of the sets that were coming through. But, yeah, it was a little disappointing that we had to make that decision. But they generally either cancel the race before they do things like that. So, yeah, so, it all depends on I guess the level of skill of the people racing. So…

Guy Lawrence: Yeah. That’s huge. Because me and Stuart both in our XXtrans?? rideXX [:08:20.7] you know and XXgo hit the elements a bitXX. But I can really, after doing that, I would be terrified. I can really appreciate what you put yourself through, honestly, like, waves are scary I think.

Rebecca Creedy: They certainly are. I still get scared out there. I’m a late bloomer so I only started this sport at the age of 23, 24; so for me, some of the skills I really have to think about what I’m doing out there and sometimes I have to overcome my fears just to kind of put the foot on the line and really get myself in the game. But, you know, once you take that first leap of faith, it; all of a sudden you have this confidence in yourself, you know, “Yeah, yeah. I can do this. This is fine.” But, yeah, it’s taking that first step and really having belief and confidence in your skills.

Guy Lawrence: No doubt.

Stuart Cooke: No doubt.

Stuart Cooke: You’re looking shocked, Guy. I’m just picturing you doing your run, swim, run down at Coogee Beach in your Speedos … that’s enough for us. But I see it down there, because I; Guy and myself are in the surf club and I do water safety for the nippers down there as well on a Sunday and you see these little kids who; I do the under 9’s, and we take them out in, you know, in sizable surf for their age and height and some of them just shine and just take to it and some of them are less so and quite scared. But they build that confidence at that early age and I think it just sets you up fantastically, especially for a country like Australia where we spend a lot of time in the water. It’s almost vital and it’s fantastic.

Guy Lawrence: It’s amazing.

Rebecca Creedy: I think, I think it’s a great sport for confidence. You know it’s not always about the fastest person winning and it is a skill-based work, you know, XXtechnical glitchXX [:10:06.9] public, I stay away from rips and things like that, but when it comes down to racing in surf lifesaving we use things like that to be able to the battle the elements and you know the fastest way out and easiest way out in big surf is straight out through the rip. It’s using things like that and that knowledge that you gain and understanding how the ocean works, it really does set you up for life. And I think if the general public understood a little bit more about the surf, it would make the whole; everyone a lot safer, but it takes years; it’s taken me years. I’ve been doing this sport for seven years now and I really feel that this year’s the first time I’ve really started to shine and really, I guess, set myself up for a even better series and a chance to take out the series next year.

Guy Lawrence: Because the series has just finished, right; which is the Nutri-Grain Kellogg’s?

Rebecca Creedy: Yeah. The Kellogg’s Nutri-Grain Ironman series, we did six rounds, So, we had two starting off over in Margaret River. Then we did two just here on Surfer’s Paradise and more local beaches and then we did two down in Newcastle and that was just last weekend. So, that was; it was an amazing series. I stayed consistent. Yeah, I got some fantastic results and I walked away really happy with how my season panned out.

Guy Lawrence: Yeah, fantastic and you came in second overall, right? That’s phenomenal. If I’m not mistaken, amazing.

Rebecca Creedy: Yeah, second overall. I got on the top podium once this series, which was amazing, especially with such fantastic competitors. Liz Pluimers took out nearly every race, but managed to stop her taking the clean sweep.

Stuart Cooke: Fantastic. It’s awesome to watch, too, because we used to have the final down in Coogee, and I know if you remember that, Guy, so we used to go down there.

Guy Lawrence: I do. Yeah, I’ve been down there.

Stuart Cooke: Yeah, I remember, you didn’t wave back when I was there. But, it’s really a great spectator sport and I love the fact that you don’t really; you don’t really know who’s won until right at the very last moment because anything can happen in the surf. You can pick up a wave on the ski or the board and everything changes, so so much fun to watch.


Rebecca Creedy: Yeah. Yeah. Look, you know, people talk a lot about luck and things like that, but you can get a little bit unlucky, but usually find the people that do well can regulate, they just have the skills, they know where to put themselves, they know how to catch that wave that’s going to be coming through and things like that. So, it’s quite amazing. I love it. It’s frustrating sometimes. I got one race this year that I probably should have won and it didn’t quite happen, but it’s moments like that you kind of kick yourself and go, “Oh, those bloody waves.”

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Rebecca Creedy: But, we always like racing the waves. It’s a nice little rest in between …

Stuart Cooke: Yeah, I bet.

Rebecca Creedy: … the next leg. So, yeah.

Guy Lawrence: So, what is your typical training day look like to prepare for an event like this?

Rebecca Creedy: Oh, it gets hectic. This off season I did the Coolangatta Gold, which is actually a five-hour race.
Guy Lawrence: Oh my.

Rebecca Creedy: So, it consists of the 20 kilometer ski paddle, 2K run, then a 4K swim and then a 7K board paddle and then another 7 1/2 K run at the end. So, to train for that this year, that really took it to the next level for me; a lot of, basically training three times a day. Trying to get your swim in every morning, board and skis in the afternoon and then a run on top of that. The one thing I had to drop this year was my gym program. I just; it’s basically something that I’m very; I’m a very strong athlete anyway, I’m very muscle-y, so it’s not something I really have to focus on too much. So, for me it was probably the first thing I decided to drop this year. At 31, it can be quite hard to recover in between sessions and I may have an idea of everything I want to achieve that week, but sometimes it doesn’t work out that way and you have to take that rest your body needs.

Guy Lawrence: Because you’re training at skills as well as fitness, right? It’s not like a runner, for instance, they’ll just go and run and expand their run and improve their time and things like that. Like there’s so many variables to what you’re doing …

Rebecca Creedy: Yeah.

Guy Lawrence: … and to stay on top of that as well.

Rebecca Creedy: Yeah, it is. Like sometimes when there’s big surf on the; the most beneficial thing you can do is go out and go for a surf. It’s learning how to read the surf and get out quickly through the surf is just as important and how to catch that wave all the way to the beach. You know, if I can’t hold a wave in my ski then, to be honest, all the training I did on the lake isn’t going to help me.

Stuart Cooke: Yeah.

Rebecca Creedy: So, yeah, those little skills can be just as important as the speed-based and endurance training that we do. So, yeah, it can be tricky sometimes and I’m very fortunate I’ve got a great coach behind me, who’s also my partner, that teaches me some amazing skills and has passed on all his knowledge to me. So, yeah, I’m very lucky in that way.

Guy Lawrence: Fantastic.

Stuart Cooke: So, what about motivation? Where do you go, I mean, you even mentioned those longer legs where you’ve got 20K, you know, paddles and skis and 7K; I’m guessing that’s soft sand run as well, is it?

Rebecca Creedy: Yeah, well luckily it was low tide.

sc. Right. Okay. Excellent.

Rebecca Creedy: Yeah, but no it’s still, it’s still really hard and I’m not a natural runner, I’m a real water baby. So, for me that run leg was pretty tricky. I did a lot of running in the off season, which I don’t really enjoy, but I guess it’s just getting the most out of yourself that’s, you know, we all have days where I don’t want to get out bed and don’t necessarily want to go and do the swimming, but I’m 31 and I do these things for me now and I don’t feel like I have to do it for someone else. So, I just love the thought of being the best I can be. And I find that’s what motivates me the most is being proud of myself and the things I’ve achieved and, yeah, I guess I like being that person that people consider the tough competitor and the one that’s hard to mentally break and that as well, so that keeps me driven as well.

Guy Lawrence: What time is your first training session?

Rebecca Creedy: Five o’clock in the pool, XXunintelligible so 4:30 get up most days?XX [:16:48.3] As I’ve gotten older, though, I must admit I don’t really enjoy getting up early. So, I’m fortunate enough I do XXmix it up? 0:17:01.000XX at times and if I’m not feeling motivated to swim at that time I’ll swap it around and I’ll do a lighter session or I’ll go swimming in the afternoon and do a board session in the morning. And that’s really important for me at my age, because I do this sport because I love it and I don’t want to take that away. And forcing myself to do things I’m not enjoying I don’t believe gets the most out of my training and yet it’s definitely going to shorten my career if I’m just pushing and pushing and pushing. So, I think the number one key is to enjoy what you do and to just make it work for you, which is what I’ve really, really taken on board this year.

Stuart Cooke: Yeah, amazing.

Guy Lawrence: It’s amazing.

Stuart Cooke: You’ve certainly got the right environment, I think, backdrop, to enjoy what you do. I mean, the beach up there is just pristine, so beautiful.

Rebecca Creedy: It really is. It’s a great lifestyle and that’s what I tell people. I’m avoiding the real world because, to be honest, it’s not a bad lifestyle I have here. It’s doing something I love every day. It just drives you, definitely.

Guy Lawrence: It’s magical, yeah. Magical. So, what do you; what do you use for recovery? Like, what tactics do you do, because obviously recovery is a big component of your training as well, you know.

Rebecca Creedy: Absolutely. I think, you know, I’m not 16 anymore and I can definitely feel that. It does get hard. And for me, being able to read my body is super important and understand what it needs. Fueling it in the right way. Putting what it needs into it. When you’re younger, you know, you have a tendency to eat just whatever you want and otherwise I’ve been quite fortunate. I’ve never had to really worry about my weight. So, I’d finish a training session and I’d chomp down on a chocolate bar or something. Whereas, as I’ve gotten older I’ve really listened to how my body responds to things and it’s been really important in my recovery this year and probably the last two years, I’ve noticed the changes. I guess fueling it with the right sources and things that my body, I guess, responds to in the way that it can back up the next session. So, yeah, that’s been really important and I guess 180 Nutrition has been a massive part of that. Something I seeked out from you guys and …

Guy Lawrence: Yep. I mean that’s how we first met, right? Yeah.

Rebecca Creedy: Absolutely. A little Facebook message saying I found your product and I think it’s great and I’d love to get on board. And, yeah, I went from the typical; the typical brands you use that are over-processed and artificially flavored things that I just found weren’t doing what I needed and when I found this natural product I was really happy and I’ve been stoked with how it’s really assisted me in my recovery.

Guy Lawrence: Now that’s good to hear. We appreciate it.

Rebecca Creedy: Yeah.

Guy Lawrence: You look like you are going to say something, Stu.

Stuart Cooke: Well, yeah. I was just; I noticed that your diet has changed quite radically from what we’ve seen and heard over the last 12 months. Have you had any other kind of “aha” moments that you’ve taken on board where your kind of old-style eating versus your new style? And I’m thinking, kind of, you know, carbohydrate-loading versus more kind of natural nutrient-dense foods to help you in your training and competitions.

Rebecca Creedy: Yeah. Look I’ve always; I’ve never really been a massive fan of carbs. I really don’t like the way they feel, like they make me feel. I’ve; it’s something I’ve spoken to a few people about and they don’t necessarily believe you need them to race on as well. So, for me I’ve always tried to, I guess, balance that quite well in my diet, but I guess it’s finding you guys and your product and I guess reading and understanding a little bit more about the clean eating philosophy and things like that it’s made it a lot easier for me to make that decision to steer away from a lot more, simply because most carbohydrates are really processed, contain a lot of artificial preservatives and things like that. So, it’s really helped me, I guess, develop my thinking toward products like that. So, yes.

Guy Lawrence: I think as well, what we found over the years with athletes, that they generally eat, like you say, carbs, but they don’t carry any other nutrients. They sort of; it’s almost like they’re pure glucose, you know and there’s no actual vitamins, minerals and fiber and everything else that the body needs to help recover as well, you know, to get up and do it all over again.

Rebecca Creedy: Yeah. Absolutely.

Guy Lawrence: I think it’s a good message.

Rebecca Creedy: Yeah. Well, that’s something to really think about. Every meal I make I try and think about all those vitamins and minerals my body needs. In the past I’ve had problems with things like low vitamin B, low iron and I’m also; I do have hypoglycemia. So, for me I know when I’m not putting the right things in my body, because I can go training and within 20 minutes into the session I’ll be having a hypo. So, for me, that’s; and as I’ve gotten older I noticed my episodes happening more and more often, so that was a real turning point as well, But being able to eat properly so those things don’t happen, because when it’s inhibiting my training that’s really, really negative.

Guy Lawrence: Yeah. And have you been noticed improvements with that since you’ve been eating more whole foods and things like that?

Rebecca Creedy: Absolutely. Absolutely. Like, I can’t actually remember the last time I had one. I did get to a XXstage?XX [:22:49.3] point where I had to keep gels and all sorts of things in my bag just because I never knew when I was going to have one. And it’s a horrible feeling. You just start shaking and you just feel like you’ve got nothing in you because you probably don’t. So, for me, every meal I make like, even when I make a salad, I don’t use lettuce, I use spinach leaves. I just think about little things like that. It’s how can I get the most out of this meal and to put the best things into my body as possible.


Guy Lawrence: When we do the seminars Stu, you always mention that, right?

Stuart Cooke: Yeah. We call it super charging your plate. So like you just said, if you, if you’re going to make a salad, how can you super charge it? And so you’ve gone for the most nutrient kind of dense, kind of leaf and then we’d look at putting it in some, well let’s add some nuts, and seeds and olive oil and get some quality proteins and you know, more of the natural fats as well. And that kind of mindset on every meal that you prepare can really set you up for really enhanced health moving forward, because you just get more nutrients into your body, which is a fantastic thing.

Rebecca Creedy: Yeah. Absolutely. And that’s what I love about, I guess, the 180 Nutrition supplement, as well, is I can integrate it into my diet in more ways than one. I don’t just have to have it as a shake. I love making my porridges in the morning and I throw that in there and it gives it that extra flavor. I add some berries to give me my antioxidants. I have my yogurt. Just little things like that, that it all just kind of works together and it’s really easy to throw something together with it to make a meal instead of just a supplement.

Guy Lawrence: It takes time though, right? It doesn’t happen overnight? You can’t just go, “right” and switch in and expect results. It’s a lifestyle.

Rebecca Creedy: Yeah. Absolutely and that’s why I don’t like using the word “diet,” because I’ve never really been one to diet and it’s just; I do what I need to do to make my body feel good.

Guy Lawrence: Yeah.

Rebecca Creedy: And that’s like they say, “It’s a lifestyle.” and it can be hard sometimes. When I’m traveling a lot and overseas and you’re trying to look for a quick meal, it can be really tough and sometimes I do revert back to my old habits and I do notice it.

Guy Lawrence: And there good reminders, right?

Rebecca Creedy: Yeah, Absolutely. Yeah. Yeah. I had a nice wake-up call one Monday morning after the Nutri-Grain series when I had a bit of a shindig on the last night and XXunintelligibleXX [:25.22.5] things like that any more. So …

Stuart Cooke: Yeah. Tell me about it.

Rebecca Creedy: You know, as you grow up you’re kind of better at making those kinds of decisions and choices and, yeah, you realize that there are other options out there and especially the way supermarkets are these days. It’s really becoming an accepted way to eat and it makes it a lot easier ducking down to the supermarket to pick up the ingredients you need that five years ago you wouldn’t have seen on the shelves.


Stuart Cooke: Yeah, exactly.

Guy Lawrence: Yeah. So …

Stuart Cooke: So, what about, thinking about food on your race days, how do you structure your food? What do you prepare and eat on those kind of critical days?

Rebecca Creedy: You know, look, it’s dependent on what’s available. I love having a cooked meal before a race, if I can. I’m a big mushroom eater. So, for me a nice big plate of spinach with some mushrooms on top and a couple of poached eggs is fantastic for me. I love some sweet potato pancakes in there too. They’re always good and a great form of carbs.

Stuart Cooke: Yeah.

Rebecca Creedy: But you know sometimes, especially when you’re racing away, it’s not always that easy. We need to be down on the beach quite early so, without that available I love getting a nice natural muesli and adding my 180 Nutrition protein to it. And then I mix it in with some natural yogurt, plain natural yogurt, as low-sugar as possible and I just like to sweeten that up with some berries. And I really find that that really gives me the kick I need to kind of carry on, carry on through the day, because most of the time, you know, I’m down on the beach at 7 o’clock in the morning and don’t really get my next meal until about lunchtime. So, yeah, it can be tough when you’re racing sometimes to get something into your system that’s going to last that kind of period.

Stuart Cooke: Yeah.

Guy Lawrence: Yeah. I find the whole thing fascinating. I think the message is getting out there to more and more with athletes, because we get a lot more inquires from endurance athletes especially as well. And because we’ve got Sami Inkinen coming on the podcast next week and he’s a tri-athlete. But him and his wife rowed from California to Hawaii and …

Rebecca Creedy: Really?

Guy Lawrence: And physically rowed and it took them 44 days and they were rowing; what was it Stu? Fourteen to eighteen hours a day. And they did it all on whole foods with no gels or anything and the message was just to, you know, avoid sugar and actually XXunintelligibleXX[:28:04.0] …

Stuart Cooke: XXunintelligibleXX [:28:04.2] I think to highlight the importance of real food. And I think the message is kind of clear that no one diet suits everyone. We’re all so radically different and you know, what works for me won’t work for Guy and may work for you. We just got to find that sweet spot and you know what it is, because you feel fantastic, your sleep’s good, your energy’s good and you know, your health just feels great. So, it’s really important just to keep trying and testing and I think our bodies change over time as well. What we ate in our teens doesn’t work in our 20s to our 30s and 40s, so on. So, you just got to find what works for you, I think.

Guy Lawrence: Yeah.

Rebecca Creedy: Yeah. Look, I completely agree and it’s something that as I’ve gotten older I love reading and researching about what people are talking about and I don’t know if you guys watched Catalyst last night. They actually had a big thing about carbohydrates and the guy that actually originated making gels and he was the first one to stand there and say, “I was completely wrong.”

Guy Lawrence: Oh wow!

Rebecca Creedy: Yeah, and it’s really amazing. So, if you can get on and look that up, I only saw part of it. I want to go and finish watching it, actually, and it talks about carbohydrates and how our body uses them and how we shouldn’t be relying on them as much. And it was really amazing to hear researchers that were actually the, I guess, the first stepping stone in that process of thought, standing there and saying, “No, I totally disagree with what I wrote ten years ago.” So, that’s quite an amazing thing to see people like that in their fields.

Stuart Cooke: Yeah. It’s exciting. You know, new science is springing up every single day and we’re finding out things that we just didn’t have access to years ago and it’s, it’s certainly now we’ve got a whole barrage of information that can help us in the right direction.

Rebecca Creedy: I’m a science-based person and I just love reading about it. For me; anything I find, something I want to try, I want to go read the science on that first and …


Stuart Cooke: Exactly.

Guy Lawrence: And the ABC have done a fantastic job. You know, they’re always bringing out great messages around nutrition and making people sort of think twice about what they’re doing.

Rebecca Creedy: Yeah. No, and it’s good to see someone going out and doing the science instead of standing there and saying, you know, people are so quick to say “Paleo’s wrong.” But why? Not many people looking for the reason why it is. So…

Stuart Cooke: Yeah.

Guy Lawrence: And I think, as well, when you’re an athlete like yourself that is putting so much demands on your body, it really then highlights how powerful nutrition is, because, you know like you said yourself, the more actuate your nutrition is, the more you can continue to recover quicker, feel better and do it all over again. You know, if you’re sitting on a chair all day doing nothing, you can get away with a lot more, but it just shows you the effects of nutrition, I think, when you get to that level, you know what can happen.

Rebecca Creedy: I can even feel it some days. When I’ll get up and do my 4:30 set, I’ll be up at 4:30 doing my 5 o’clock session and I’ll come home, I’ll have a sleep, I’ll eat, obviously, have a sleep. And some days I honestly can’t even think of training until 4 o’clock in the afternoon and I can actually feel the time, it’s about 2:30, 3 o’clock, my body finally starts to say, “Okay, your ready to do another session now.” So, every now and then I’ll try and do a 2 o’clock session and I just go, “no.” My body’s not ready to get back into it yet and it’s seems like that, you know, you need to listen to and learn those responses and when your body’s saying “yes” and “no” and things like that.

Stuart Cooke: Always. Absolutely right.

Guy Lawrence: So … go on Stu.

Stuart Cooke: Well, Guy, I was just going to jump in and just ask about winding down and relaxing.. So, you’re so fast-paced and you’ve got this manic training schedule and competition schedule. What do you do to wind down? How do you relax?

Rebecca Creedy: I’m not very good at relaxing. I actually work in the surf club upstairs, so I actually work as a bartender and waitress, which can also make it even harder to wind down sometimes.

Stuart Cooke: Yeah.

Rebecca Creedy: You know, at work I have to be very happy and personable and things like that and sometimes I get home and it’s like all I want to do is just sit in a corner and not talk to anyone for an hour.

Stuart Cooke: Yeah, yeah, yeah.

Rebecca Creedy: So, it’s definitely important that I get my “me time” and actually, I actually find training helps that. The one thing about being a swimmer is you get to spend a lot of time by yourself. And, yeah, so spending that time on the black line [:32:59.3] and thinking about me and it can sometimes be a great way to chill out and I actually; if I don’t exercise I find I go a little bit nuts.

Stuart Cooke: Yeah. I can completely appreciate that, especially with the swimming aspect, because we do a fair bit of ocean swimming and when you get out there into the rhythm, it’s almost mediation. You know, you’re going through the motions of stroking and turning and you can swim for an hour or so and just process thoughts and just kind of you know, de-stress that way. That’s kind of what we do too, definitely get out there and just immerse yourself in some way where you’re not constantly thinking about other stuff. It’s great to kind of switch off the mind, it you can.

Rebecca Creedy: I’m a real nature lover. I have a degree in environmental science, so for me just getting out and being with nature, whether it’s going for a walk in the bush or something like that. I love taking my dog out and just getting away from it. And, yeah, you know, being on the ocean and being out there and feeling nature and it does relax you and it kind of takes away all the pressures and strains. It doesn’t expect anything from you. So, yeah, that’s probably my biggest cure.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah, I like it. I like it.

Guy Lawrence: I want to touch on, quickly on sleep before we move on. How many hours a night do you sleep, Rebecca, normally?

Rebecca Creedy: Um …

Guy Lawrence: Or day and night or …

Rebecca Creedy: Yeah look, I probably don’t get as much as I should. I’m not; I’ve never been a good sleeper. I go through phases where I sleep really well and then other phases where I don’t. I have trouble switching off, is my biggest problem. So, I find when I’m not training I actually sleep about four or five hours a night sometimes. But when I’m training I try to get at least six hours, seven hours is usually the main, like six to seven hours is probably standard. And then if I can get an hour or two during the day that’s brilliant, but I don’t like to rely on daytime sleeps because I used to sleep a lot during the day when I was pool swimmer and I find it’s just a bad habit.


Stuart Cooke: Yeah.

Rebecca Creedy: It’s nice to use it as recovery and things like that, but when I have to work a lot of the time during the day and I have to start sleeping regularly, I find it really throws out my body clock. I find it harder to sleep at night and I really like to just try and stick to a pattern. So, for me I try to be in bed by 10 o’clock at the latest. You know, it just gets hard with life. I get home from training at 6:30 at night and then I have to make dinner and I have to clean up and then I like to have my wind-down time and things like that. So, it can get quite hectic, but as I said, you know, the hardest part in the morning is getting up and once you’re in that water and …

Guy Lawrence: It’s all worth it.

Rebecca Creedy: And, yeah it is and it’s just you and your thoughts and you working against yourself and pushing yourself to the next level and it’s; it’s amazing what your body can do and work off. I don’t believe I feel sleep-deprived most of the time.

Guy Lawrence: Yeah.

Rebecca Creedy: I get my weekend to catch up and then I’m ready to go again.

Stuart Cooke: Again, it’s finding what works for you and again, sleep is such a hot topic. You know my sleep is all over the place too and I’m constantly trying to find what works for me and you just got to dial into these little nuances that just assist you in get in that extra quality, I guess.

Rebecca Creedy: Yeah, because my other problem is, is that I find when I start sleeping in I’ll have a sleep in morning one morning and then it throws me off for the next night and I can’t get to sleep at night and things like that. I think sometimes I think I’m not getting enough sleep, but I think I also don’t necessarily work as efficiently when I have to much sleep either. So, it’s finding the balance and taking what you need when you need.

Stuart Cooke: Exactly.

Guy Lawrence: Exactly.

Stuart Cooke: What we’re going to do as well, just; we want to just back track a little bit into nutrition and we generally ask every guest this question as well. What did you eat yesterday and just blitz through maybe just breakfast to evening meal, just because people …

Guy Lawrence: Are curious.

Stuart Cooke: … want to eat; people are curious, they want to eat like and IronWoman. Absolutely.

Rebecca Creedy: Yeah. Look I guess for breakfast I had; I basically try to eat the same thing as often as possible in the mornings, as I can. Especially being an athlete it’s really important that my body knows what it’s; I like to do it as a racing thing particularly every day before an Iron session, I’ll eat the same thing that I’m going to eat probably on race day. So …

Guy Lawrence: Right

Rebecca Creedy: I have my muesli, my natural muesli, followed with two scoops of the chocolate protein powder …

Stuart Cooke: Yep, yep.

Rebecca Creedy: … a plain all natural yogurt and some frozen berries mixed through that as well and I find that’s a great, a great meal, especially at the moment when I’m having a lot of wake up training, because it really ties over my hunger as well. And yesterday I had to work all day so, yeah, it’s great for when I’m at work because I can’t necessarily just grab a snack if I want to.

And then for the evening meal, I love a good steak so, for me it was a nice big piece of steak …

Stuart Cooke: Yeah, yeah.

Rebecca Creedy: … and again, just a natural salad. So, I have heaps of spinach leaves, tomato, capsicum, snow peas, cucumbers. I do like my cheese, so I like to put a bit of feta in there and then just a balsamic and olive oil dressing. So, for me that really hits the spot. For my boyfriend, though, he insists that he has to have garlic bread with it. That keeps him happy. That keeps me happy.

Guy Lawrence: Yeah, that’s what it’s all about, that’s what it’s all about.

Rebecca Creedy: It can be hard to balance meals sometimes when you’ve got someone isn’t so concerned about their nutrition.

Stuart Cooke: Exactly. Keep the home a happy one is what I say.

Guy Lawrence: Exactly.

Rebecca Creedy: Exactly.

Guy Lawrence: So, we’ve got one more question that we always ask on the show as well and this can be related to anything. What’s the best piece of advice you’ve ever been given?

Rebecca Creedy: Keeping yourself happy, I think. Putting yourself first. Yeah. Without you being happy, you know, a lot of what you do is a waste of time and I particularity find that with training. If I’m not happy my results show it. As I said again, I’m not happy when I wake up at 5 o’clock in the morning every day of the week. So for me, if I feel like I need I call, I think they call it these days a “mental health day.” I give myself a mental health day regularly. Some days I just have a day off training and I go do something that I wouldn’t have time to do otherwise and I go do shopping and I go to my favorite shop, which is Lululemon and I go there and I buy myself something nice and it makes me feel better and then the next day I’m ready to attack what I’m doing and do it properly and do it at a better, I guess, at a better effort level than I would have if I hadn’t a taken that time. So, I think it’s just knowing when to step back and reassess and I guess mentally build yourself up and get ready to do what you need to do.

Guy Lawrence: Fantastic.

Stuart Cooke: I like it. I completely agree with that and I’m going to take the rest of the day off Guy.

Guy Lawrence: Are you going to go clothes shopping, Stu?

Stuart Cooke: I am. I’m going to get something from Lululemon.

Rebecca Creedy: I know, it’s really sad when your favorite shop’s like a sport shop, isn’t it?

Stuart Cooke: Yeah, what does that tell you.

Rebecca Creedy: I don’t know, but it’s good. I can wear them into the gym and then I can wear them out of the gym.

Guy Lawrence: Exactly.

Stuart Cooke: They do make some good clothes. I’ll give you that.

Guy Lawrence: So, what does the future hold for you, Rebecca? What’s coming up? Do you know?


Rebecca Creedy: Yes. This week, as I said, has been a bit of a wind-down for me. It’s coming towards, I guess, the series has ended, but we’ve still got; we’ve got State Team coming up on Australia Day actually, down in Sydney at Manly Beach. So, I’m looking forward to that. We’ll have three days of competition at three different carnivals. So, that will be a little bit intense. But, mainly that’s a fun competition. It takes off a little bit of the pressure, I guess, not having, you know, the 15 girls for the series fighting it out. It’s all about getting there and racing, having a good time, making mistakes and catching up with people you don’t get to see very often. Then we go on to state titles, for Queensland state titles. And that will be, I think it’s in February and then I finish off the year in April with the Australian titles, which is; it’s all about the club racing for those two and I’m a member of BMD Northcliffe and they’ve been the Australian champion club, I think, for ten years now. So, I’m looking forward to racing for them in some team events and again taking our team to the next level and taking out that title again. So …

Stuart Cooke: I think they’re probably looking forward to you racing for them as well, aren’t they?

Rebecca Creedy: Oh yeah. Yeah, no, we’ve got some great girls in our club. You know, we all love racing as much as each other, so it’s great to be part of a team that all have similar goals and that want to go out there and do the best for the club and also for themselves. So, yeah, it will definitely be an interesting off season I’m sure.

Stuart Cooke: Fantastic.

Guy Lawrence: Awesome. And go on, Stu, are you going to speak?

Stuart Cooke: Well, I was just going to literally; you know, for people who want to find more about you, where would they go? What would be the best place to a bit more of Rebecca Creedy?

Rebecca Creedy: Yeah, look there’s been, we’ve got the Kellogg’s Nutri-Grain IronWoman website now, which has, it’s got a profile in there of me and also some personal questions that I’ve answered as well. And so, that’s one thing. But I’m also on Facebook, Twitter, Instagram and I’m pretty easy to find, because I’m the only Rebecca Creedy really in the world, which is quite convenient. But, yeah, I have the same name for all of them, which is Bec Creedy, so that’s beccreedy and that’s my user name for all three accounts.

Guy Lawrence: We’ll put some links there, because I know you update your Facebook page on a regular basis with all your swims and skis.

Rebecca Creedy: Yeah, we’re getting right into it. So, no, I think people definitely appreciate seeing pictures and things like that, so I try to stay on top of that some and even get a little bit of insight into my personal life as well.

Stuart Cooke: Exactly. Fantastic. Sounds great.

Guy Lawrence: That was phenomenal. Thanks so much for coming on the show and I have not doubt everyone going to get a lot out of that, when they listen to that. Awesome.

Rebecca Creedy: Thank you.

Stuart Cooke: Yeah and we hope to see you in Manly then, in Sydney, in our neck of the woods.

Rebecca Creedy: Yeah, yeah. I’ll have to drop you a line and let you know and we’ll catch up for a XXunintelligibleXX [:44:37.3].

Guy Lawrence: Absolutely.

Stuart Cooke: Let’s do that. We’ll see if we can get Guy in his Coogee Club Speedos.

Rebecca Creedy: Actually, I’m going to be in Bondi, too. I think I’m staying in Bondi the Monday after Australia Day.

Stuart Cooke: OK.

Guy Lawrence: OK. Good.

Rebecca Creedy: Yeah, I’m not going back till Tuesday, so …

Stuart Cooke: Right next door.

Rebecca Creedy: Yeah, well Courtney [:44:55.9] and I are coming and having a girls’ weekend. So, staying for an extra night or two.

Stuart Cooke: We might gate-crash you for a cup of coffee.

Rebecca Creedy: Sounds good. Sounds good.

Stuart Cooke: Okay. That is brilliant. Again, thank you so much for your time, really appreciate it. Its been awesome.

Guy Lawrence: Awesome.

Rebecca Creedy: Awesome. Thanks so much guys. I really appreciate it.

Guy Lawrence: Thank you.

Stuart Cooke: Thanks Bec.

Rebecca Creedy: All right.

Stuart Cooke: It’s good to see you.

Rowed 45 Days Straight Eating 70% Fat. This is What Happened…

The video above is 2 minutes 55 seconds long.

cereal killers two run on fat

We welcome back Donal O’Neill to the show, the creator of the Cereal Killers Movie with the fantastic message; Don’t Fear Fat.

This time Donal is here to chat about his new movie and sequel to the original; Cereal Killers Two – Run On Fat. We dive into the world of elite athleticism and performance where world class triathlete Sami Inkinen and Dr Steve Phinney challenge the efficacy and safety of “carb loading” for sports performance.

If you like the idea of eating whole foods instead of sugar gels and processed carbs as your main source of fuel, then this episode is for you!

Full Interview: Cereal Killers 2 Movie – Run On Fat with Donal O’Neill


downloaditunes
In this episode we talk about:-

  • How two people rowed 45 days straight on a high fat diet
  • How to become a ‘healthier’ athlete on top of performance
  • The best sporting disciplines that are more suited to a low carb diet
  • The steps an athlete should take if wanting to adopt this style of eating
  • A glimpse into Cereal Killers Three
  • And much much more…

CLICK HERE for all Episodes of 180TV

Get More of Cereal Killers Two:

Cereal Killers Two Transcript

Guy Lawrence: Hey, this is Guy Lawrence of 180 Nutrition and welcome to another episode of the Health Sessions. We welcome back today, Donal O’Neill. Now you might remember we had Donal on our podcast roughly about a year ago discussing his movie Cereal Killers. Now, Cereal Killers actually went on to be viewed several hundred thousand times, which is pretty remarkable considering that it was Donal’s first movie.
It was featured on the world’s largest health website. It’s also been on the BBC, national newspapers and it was deemed one of the top 10 independent movies of 2013, which is awesome. So, if you haven’t seen that and you have no idea what I’m talking about, you can check out our podcast and just type “Cereal Killers” into Google, because it’s a fantastic documentary on fat adaptation. (Let me get my words right.)

So, he’s now back with his brand-new movie, which is Cereal Killers 2, called Run on Fat, and I must admit I was very excited when I saw this because I think it’s a movie that just needed to be made and at least put that into the mix out there.

And it’s exactly that. It’s about fat adaption and sports performance and elite athleticism and it actually follows the progress of Sami Inkinen who is a World Ironman champion and his wife Meredith and they both decide to row from San Francisco to Hawaii nonstop. I think it took them 45 days, of course, using fat as the primary source of fuel, and they were also monitored and given guidance by Dr. Stephen Phinney, of course, who is a low-carb legend himself, so make sure the movie, check it out. It’s a must, and you’re going to thoroughly enjoy the podcast today, because we get to chat on and on about, yeah, everything that’s within Cereal Killers 2, so I have no doubt you’re going to enjoy it.
If you are listening to this though iTunes, just a simple subscribe to our podcast and also a review would be fantastic. Just helps us get found easier on iTunes and spread the word out there, and, of course, if you are listening to the and you want to come over and see our pretty faces on video or watch these in video, come to 180nutrition.com.au, and we’ve got a heap of resources there to include our free e-book, which I’m very proud of which I wrote. Yeah, it’s a great place to start if you find all of this information a little bit overwhelming.
Anyway, I’m going to stop talking and let’s get into the podcast with Donal. Enjoy.


Guy Lawrence: Hi, this is Guy Lawrence. I’m joined today with Stuart Cooke. Hello, Stewie, as always.
Stuart Cooke: Hello.
Guy Lawrence: And our awesome guest today is Donal O’Neill. Donal, welcome back to the podcast, mate.
Donal O’Neill: Morning, guys.
Guy Lawrence: So, mate, it’s good to have you back on the show and obviously talk about the new movie, Cereal Killers 2, but I thought just before we start getting into that, can you just bring yourself up to speed for anyone that might not have heard of you or the first movie, Cereal Killers?
Donal O’Neill: You mean there are people down there who haven’t heard about us?
Stuart Cooke: I think there were two. There were two that I found, last week.
Donal O’Neill: I thought our last podcast had addressed all of that, well for those that haven’t come across us yet, I’m the producer of Cereal Killers, which was a movie I made with a bit of a personal quest into the whole area of health and wellness and particularly metabolic disorders after my dad who was a, sort of, seemingly fit, healthy sports man took a heart attack.
So I got busy researching why that happened and I was stupid enough to think I could make a feature-length documentary about what I found out and that went kind of okay, so…
Guy Lawrence: You did a fantastic job.

Donal O’Neill: We lost the plot… We’ve done it again, so, here we are.
Guy Lawrence: I remember we were talking to you on the podcast last time and you said this thing just grew and grew and grew, and you ended up getting Dr. Peter Brukner and the Aussie cricket team at the end of the movie and everything, you know, it certainly wasn’t a two-week project by any means by the looks of it. What inspired you to do a second one with Cereal Killers 2 – Run on Fat?
Donal O’Neill: Well, a really interesting thing happened when we ran the Kickstarter account in for Cereal Killers 1. Sami Inkinen contacted me after that campaign and, I’m a big believer in the power of the internet, obviously, you guys would be, too, and Sami just contacted me out of the blue from California. I did not know who he was. He said he wanted to help pump the movie in North America, and Sami is also a tech entrepreneur, so he’s very familiar and capable in this biz, but a long story short, Sami sponsored a screening tour of North America for Cereal Killers 1.
The movie was already made, at that point, and I met him really this time last year for the first time, and we hit it off, got along very well. He’s a World Ironman age group champion, phenomenal athlete, so the bulk of our discussion was around sport and performance and whatnot, and then when we hooked up in San Francisco, we talked some more, and I got to understand really what he himself had done, and I realized that he probably has more data than anybody else on the planet in terms of his journey to fat adaptation in an elite performance model, so I was absolutely fascinated by that.

And he engaged Steve Phinney who came to the premiere in San Francisco last year. It kind of rolled from there. I went and spent some time with Steve Phinney who’s a remarkable man, and the idea for Cereal Killers 2 was born because Sami and his wife Meredith had decided they were going to row across the Pacific. It kind of struck me as a nice story arc with a fantastic scientist center stage, because Steve was advising Sami on his dietary aspects. Yeah, it all just knitted together. It struck me, “This is a strong story,” and the guys agreed to participate and, you know, Steve Phinney in particular had never done anything like this and I just think he’s a man whose time has come and Sami was a wonderful manifestation of his principles, so I just thought the story was strong and the people were interested and willing and finally we got it done.
Guy Lawrence: Great job. Yeah.

Stuart Cooke: Are you expecting any grief from the sports or science fraternity at all?

Donal O’Neill: Well, I absolutely hope so. Yeah, the debate has already started, Stu. Some of them have got a little bit animated, shall we say, about what we’re talking about, and, of course, people look at the title of cereal Killers 2 – Run on Fat and they take that very literally and whatnot, but, listen, what’s going to happen, I have no doubt that Steve Phinney is going to be vindicated and everything he’s been saying for 30-plus years XXaudio glitchXX [0:07:47]
I’ve seen Sami firsthand. I’ve watched this guy train. I’ve watched him go through the motions and this is very, very real, and Tim Noakes makes one comment during the movie which I think it’ll pass a lot of people by but he’s really summed up where sports science could and should be going and it’s certainly where he’s taking it and that’s, the sports scientists in particular, they look at performance from a very acute perspective and that’s if you’re doing a four- or five-minute row or whatever then they’ll assess that particular window which clearly is a very, very short period of time, but note they’re saying that they need to start looking at the performance model much more holistically.
You take an athlete like Sir Steve Redgrave who’s type 2 diabetic, you know, practically while he’s standing on the Olympic podium and it doesn’t make sense and Noakes is saying, “You know, we can do things and we can use the principles of fat adaptation to make athletes healthier.”


And you don’t get the career switch…has a huge monetary impact for many athletes and Phinney touches on that because he knows that a lot of athletes are doing this, particularly older athletes, and they’re using the, you know, the lowered inflammation that they’re seeing in their bodies for quicker recovery and they’re adding one to three years to careers that would otherwise come to an end.
So there’s a lot in this and, obviously, a couple of the Aussie XXrowing? Drill?XX [0:09:21] teams have come out publically that they’re doing it, and one would not really anticipate that, but we can see the switch coming and it’s real and, you know, the argument will be, “Well, you know, fat isn’t an efficient fuel, you know, 70 percent VO2 max performance level.”
But what it’s doing up to that point seems to be creating some pretty dramatic XXaudio cuts outXX [0:09:49] for athletes around the world.

Stuart Cooke: It’s interesting, as well, because where athletes are concerned, you know, power and performance and endurance are buzzwords, but you mentioned healthier, and that just resonated to me for athletes to become better and healthier, as well, because as you said, like, Steve Redgrave being type 2 diabetes is crazy and just hadn’t heard that term before which it just makes you think deeper, I think, into a little bit about what the film is actually about.
Donal O’Neill: Yeah, I mean, I myself, I had a brief and very average international athletics career, but I broke down. I was overtrained and I got very, very seriously injured and, you know, sport at the elite level is, you know, “there’s nothing healthy about race days” is what they say and it’s true, but there’s really not a whole lot healthy about professional sport per se, because, you know, athletes, they get damaged all the time and, you know, we understand that and we’re quite happy to go through that, and if you ask any athletes, “Would you place much emphasis on your longer-term health, or would you rather go to the games?” You know, seven, eight out of 10 are going to say, “I want to go to the games.”

But, you know, that’s the athletes’ temperament, but surely there’s a duty of care there somewhere as well for these sports scientists and nutritionists who are advising them to at least open their eyes to this growing phenomenon because, you know, Sami was contacted by one of the British Olympic rowing team, and one of their mentors, I can tell you, was very vocally against what we’re doing here, but yet there’s somebody on that squad contacting Sami directly saying, “I want to take sugar out of my diet entirely. I can see the benefits of this, etc., etc.” so it’s happening and it will be led by the athletes because there’s XXno defined sightXX [0:11:45]

A vast majority of research comes from carbohydrate interests and, sure the research isn’t there to support this, and that’s what the scientists say, but it’s coming, and it’s coming through some very interesting channels. They’re not traditional channels. The U.S. military are going to be involved in that, and it’ll probably be three, four years down the line because that’s how long these things take before some real heavyweight research hits, but it’s starting to creep out already, and Tim Noakes is on it. He’s, I think, just got some funding for a major study XXhere in ?XX [0:12:21]
It’s coming, but the athletes are getting the benefits and they are not hanging around.
Guy Lawrence: Yeah, I mean, people are certainly going to have to take notice of what Sami and his wife have just achieved, you know. Had that row been attempted before?

Donal O’Neill: It’s been done, but obviously they broke the world record. The remarkable thing is that it’s not only what they achieved but what happened to their bodies, because we didn’t have time to go into it, but what other ocean rowers have experienced is that they get off a boat and they’re like ravenous animals, I mean, they’re literally just, they’ll eat anything. And in some respects, Meredith’s performance is even more remarkable than Sami’s because we know that he was an Ironman and all of that, but she got on that boat and got off of it at exactly the same weight. She showed no XX?XX [0:13:17] of any sort.


I mean, I saw a picture of the guys at a concert the day after they got off the boat and you’ve got, like, thousands of people in the shot and you’ve got these two, like, health beacons, and it’s just remarkable. That shot, for me, said more than a lot else. It’s not in the movie, but…
Guy Lawrence: Yeah, I think we should explain for listeners, as well, that it was 44 days straight rowing from San Francisco to Hawaii. Is that correct?
Donal O’Neill: Yeah, 45 days, and they pushed out from Monterey, Guy, and they averaged probably 12 to 14 hours a day, but for the last week, they put in about 20-plus. They weren’t even getting any sleep, but they actually covered…Their best day, in their day they covered more than any other boat in the race, including the four-man crews, and that was in the last week, so it was just astonishing, and, you know, but the test at the end of it, I mean, you’d sworn they come business class to Hawaii. There was no break out on the body. All the enzymes that we see that signal inflammation and breakdown, they just weren’t there, I mean, it was just the protective aspect of the diet was remarkable.
Guy Lawrence: That’s incredible, isn’t it, when you think about that?

Stuart Cooke: We did wonder why you XXaudio cut outXX [0:14:45] as well, Donal.
Donal O’Neill: Yeah, I mean, I was XX?XX [0:14:50]
Stuart Cooke: Maybe CK3.

Donal O’Neill: No, I was behind the camera all the time. I just, I couldn’t come out from behind it, you know, I was, I was, I was with them in spirit. But actually the guy you see in the movie…Sami was due to do it with a buddy of his Patrick Sweeney who was, he rowed in the ’96 Atlanta Olympics. You’ll see him in the movie briefly, and he kind of decided, well, or perhaps Meredith decided, “Listen, I think I should maybe do this with you,” so Patrick he got dumped out of the boat in favor of Meredith for marital reasons, and I’ve met Patrick. He’s about 6-foot-4 or 5 and built like your typical rower, so, probably less interesting, to be quite honest with you, because Patrick wasn’t doing the diet.
Stuart Cooke: I’m just surprised that they managed to stay in that little capsule for that long and go through that amount of exercise and pain and they’re still together. I mean, that’s a triumph in itself. That’s amazing. Crikey!
Donal O’Neill: Well, they’re still together and they’re expecting their first child, so, it’s all going along swimmingly.

Stuart Cooke: So think about sporting industry, I mean, what will they learn from Sami and Meredith’s triumph? I mean, is there, you know, how far reached does this journey touch everybody in their industry? I mean, is it a talking point? Will things change?
Donal O’Neill: They will change through customer demand. You know, we did a lot of research into the energy drinks market and the supplements, these Gu-type supplements, and it’s just a massive industry. They’re not going to go anywhere any time soon, and when you strip all that away, the layers to which they’re involved in sport is quite staggering, because events are sponsored by them and, you know, they’re marketed to just about anyone in the States by Time magazine, as marketed to kids, you know, so they’re very, very aggressive, they’re very, very good at what they do, and if you’re somebody who’s sugar-fueled, you need them.
So you’ve got that magic mix in there, so, it’s something that will take education and it will take time, but you don’t remember that the sports drinks, they’re probably consumed by, 99.9 percent of the people consuming them have nothing to do with sports, they’re probably just a teenager or somebody with a hangover, so, it’s a tough one, and there’s a lot of money, you know…


Guy Lawrence: Yeah. I was going to mention talking as well with Dr. Stephen Phinney, cause, you know, he’s been doing this kind of work for 30 years and is mentioned in the movie as well and you could say he’s only now starting to get recognition for all the work he deserves. I mean, what do you think? Do you think that will happen for Dr. Stephen Phinney? Is he getting the recognition he deserves?

Donal O’Neill: Well, I think you just need to look at the tour he’s just done of Australia, Guy. I think it’s starting to happen, and I thought it was very poignant when he made one of his addresses in Australia, he said it was the biggest crowd he had ever addressed. I think there were over 600 people there, but to me it’s shocking that he has encountered what he’s encountered, but it’s remarkable that he stuck with it.

I asked him about his fellow researchers on his very first paper and what happened to them, where they went, and they’ve all gone on to have stellar careers in places like Harvard, because they decided a few years into this journey that they weren’t going to get funding and they realized they were coming up against brick walls, and Steve Phinney decided he was going to follow the data and, you know, do what he believed in.
So, he’s a remarkable, remarkable person for that. I think that his time is absolutely upon us.
Guy Lawrence: Yes. Fantastic, and it’s fantastic to see him in the movie. I mean, we met him when he came to Sydney and we had dinner with him on the Friday night before the talk, and one of the first things he showed us was Sami’s achievements. He was so proud and so happy to be a part of it.

And he’s such a nice guy, too. He’s so humble and down-to-earth and…

Donal O’Neill: You just know there’s an astonishing intellect. He’s got…and he reminds me of the first time I met I met Tim Noakes, I mean, they’ve got this child-like fascination, and they’ve got this absolutely cutting edge scientific brain and, you know, Steve, he just…A lot of people have fed off his work and have used it for their own, for their own benefit, but, I mean, he’s the guy. It all starts with him, and, you know, I think Jeff Volek is really going to carry through with the faster study, which is over very soon.
We got a glimpse of that. We could only show so much of that in the movie, but it’s, I believe, it’s been published sometime around now, and that’s the first big study that’s going to really rattle the cages. Keep it going.
Stuart Cooke: Yeah, any other sporting disciplines you think that are adopting this way of eating, from what you’ve seen? Have you planted any seeds elsewhere?
Donal O’Neill: Well, the XX?XX [0:20:53] sports were very interesting because they’re, you know, the scientists always refer to cycling trials or runners or whatever the steady-state, endurance-type events, and Tim Noakes says that they’re looking at these parameters in performance in a very acute fashion, because, you know, what about things like concentration? What about the mistake at the end of the game?
I know from playing Gaelic football, you know, after 55, 60 minutes of that, you’re taking hits. You’re knackered. You make a split decision and it goes the wrong way. You could lose the game. Same goes for soccer, Aussie rules, so the athletes in the field sports who are adopting it are, and they’re kind of cycling carbs a little bit, what they appear to be benefitting from as well as physically is an increase in mental performance because their ability to make a split-second decision is enhanced.

Sports like golf, tennis, I mean, Mardy Fish was a great example of this. He used it to lose a considerable amount of weight and extend his professional tennis career at the very top level, so that’s the part that people are missing. I think golfers would benefit enormously from it. Again, one slip up and your round’s gone in that sport, so, I think it’s going to keep up. There are a lot of athletes using it we don’t know about, and I think it’s going up.
Guy Lawrence: It’s mainly just endurance sports, though, isn’t it? Anything that’s long duration. Do you know of any doing high-intensity shorter stuff for this kind of…?
Donal O’Neill: One of the things that the sports scientists have been unable to answer me on is a sport which involves weight categorization or weight-dependence. I mean, I myself was a high-jumper, and if I could’ve dropped even half a kilo or a kilo and maintained physical power, my strength-to-weight ratio would’ve improved, I would’ve been a better specimen for high-jumping, so I XX?XX [0:23:17]
They’ve done this study, one of the studies has shown with a lead gymnast is that over a one-month adaptation period, and this is the problem, you know, scientists point to these trials and say, “Oh, it doesn’t work,” but they don’t fat-adapt the athlete long enough, and that’s a huge, huge issue in this, so with a lead gymnast, they discovered that after one month there was no loss of power, everything was pretty much the same, but their weight had dropped slightly by half of a kilo.
And I know if you do that with a long-jumper or a triple-jumper, you know, pole vaulter, you’re going to have a very significant benefit because those are events where one centimeter is the difference between winning and losing or a world record or not, so there’s something in this for some niche little areas. I know some MMA fighters who are using it, and they’re doing it because when they go to cut they will drop ten kilos plus in some cases to get to their fighting weight, but they can walk around comfortably even one to two kilos less then it means the cut they’re down to losing eight kilos.


Because for them it’s about getting into the ring as powerful as possible after that weigh-in, so it’s a pretty dramatic impact on the body and if they can take the edge off that in the end it’s, you’re talking small margins but that’s what professional sport is, it’s about these really small margins.
Guy Lawrence: Yeah. Yeah. I think a very foreign concept to think in, to increase your fat to drop your body weight, when you go and, like, it’s a far cry from counting calories. Or do you think an elite, like an MMA fighter or an elite athlete would still count the calorie of the fat that they’re eating, or do you think they’ll just play it by ear a bit?
Donal O’Neill: I think, you know, athletes are so tuned in to their bodies, I think they’ll find their way if they dedicate themselves to it, but there’s also this idea it’s not going to work for absolutely everyone. I mean none of these things are one-size-fits-all, but it’s a tool, but I think the athletes are in a position to listen and understand pretty quickly what’s happening in their bodies, so I think they’ll find their own way.
I don’t know that there’s a computation or a, you know, equation that you can use and just throw it out there. I think they need to listen to what’s happening.
Guy Lawrence: …find their way a bit.
Donal O’Neill: The one guy to watch in this space who I think is going to become one of the biggest names out there is Dominic D’Agostino at the, let’s see, he’s in Pensacola, Florida, and he’s been financed by the U.S. military for over the last nine years researching the whole area of ketones and performance and, you know, the military have gone on a bit of a solo run on this. They’re trying to create the perfect war fighter, and they’re not interested in, you know, double blind trials.
They’ve been using ketones to, Dominic’s been researching, you don’t need to use exogenous ketones to combat some of the interruptions they’re getting during deep diving training maneuvers, so the Navy SEALs, they tend to get epileptic fit-type scenarios, and they’re just worried that there’s something in exogenous ketones that proffer a protective a protective element on the soldiers.

So they’re doing some astonishing research and Dominic himself is a part of it. He’s a huge, powerful man, but he’s looking at ketones in performance as well, so powerlifting is an interesting one because Jeff Volek was a competitive powerlifter who used a ketogenic diet to maintain body weight and, obviously, that strength to weight ratio we’re talking about again, so he was able to compete at a lower body weight without any loss of power.
So in a sport like that there’s a huge explosive element and it seems to me that the explosive part required not such that it depletes the glycogen stored entirely, so they’re somewhere between. I asked Phinney what the, you know, where is the magic number and they don’t really know. They know that it’s not a suitable approach for a 100-meter sprinter, but it works well for your gymnast or your powerlifter and, you know, they don’t know where that ends, but it strikes me that, in its purest form, the very explosive literally split-second events where there’s weight dependency, they can really, really benefit from this type of approach.
Guy Lawrence: There you go. There you go. With the military, will that, will they be releasing any sort of studies on that in the near future or is that something that’s going to be ongoing or…?
Donal O’Neill: Well, Dominc’s doing some research that I know will become publically available in due course, but clearly with the military they’re not going to be putting out posters any time with results, but I spoke to him recently for the first time and he’s a remarkable guy. I think you should try and get him on the podcast, actually, because he’s…

Guy Lawrence: Yeah, sounds awesome, yeah.
Donal O’Neill: Yeah, if you want to get to the center of the ketone universe, he’s the guy in the loop.
Guy Lawrence: Another question while we’re on all of this. If an athlete, like a higher-end athlete, who carb-loads stopped you on the street tomorrow and wanted to improve their diet and performance and asked you questions, what would your advice be to him in a nutshell?
Donal O’Neill: Well, that actually happened quite recently with one of the MMA fighters here, so my first advice was, and again, I got back to something that Noakes said. He believes no athlete requires more than 200 grams of carbs a day, respective of what you’re doing, and I think if you can dial back on the carbs that there certainly seems to be longer-term benefits to be accrued from doing so, but if you can take away the fast, cheap fuel in favor of real food and a higher quality fat content, there are benefits in that.

And I think it’s paramount that athletes start to look at the longevity of their careers or rather their coaches do, because it’s very difficult to ask a 22-year-old kid to think about putting another year or two on the back of their career. They’re not interested. They just want to win now. So that’s why I think the whole circle of influence becomes important, but any athlete who pulls out the fast, cheap fuels, I think is going to see, they’re going to see a benefit when they look back on their career.
If that’s going to be, you know, immediate, I don’t know, but for some it is. For others it won’t be, but I know long term there will certainly be benefits to be had from forgetting the conventional carb-filled approach.
Guy Lawrence: I often wonder about, you know, athletes that are prone to a lot of injuries, as well, and how much their diet would be affecting that outcome, as well, you know? And adopting a higher fat diet for endurance is like a preventative measure for injury, as well, you know?
Donal O’Neill: I mean Peter Brukner has spoken about the benefits to some of the Aussie cricketers and he’s told me privately he’s seen things that have just astonished him as a doctor and he’s embarrassed almost that it’s taken him this long to arrive to this conclusion, and again the scientists will say, “That’s anecdotal.”
Well, you know, the L.A. Lakers are one of the highest profile franchises in world sport. And they don’t do things with anecdotal returns. They do things because of return to the scoreboard and the XXbank balls? 0:31:55.000XX. So, equally, the pro Aussie XX?XX [0:32:00] teams that are doing this, they’re doing this because it works. That’s just how it is and that’s how it’s going to roll.
And I think athletes are kind of like, if a member of the general public gets sick all of a sudden they tend to start looking at their diet and get very concerned about it, athletes don’t really give a shit if they’re winning and they’re healthy. They’re not going to change anything, but you get an athlete that is starting to maybe feel the pinch or picking up a few injuries, they will, and that’s why I think the older athletes have adapted and adopted this much faster and I think that’s going to be the way in and it’ll trickle down slowly.
But it’s there, and I think the big term you’ll hear, because the scientists won’t want to stop talking about fat adaptation, you’ll hear terms in metabolic flexibility and this type of thing and the interesting thing for me is that sports science has never defined what a low-carbohydrate diet is, so they’ve done studies where somebody’s on a 150 grams a day and they perceived that to be low-carbohydrate. Now that may be low-carbohydrate against five, six hundred that some athletes are taking at the moment, but I know some of the field sport athletes in particular, they’re doing maybe 50, certainly less than a hundred grams a day and they might go up to 150 on match day. So over a week, you know, they’re taking maybe 20 percent of the carbs they once were or less, and yet sports science says, “That’s not low-carb,” because they’ve gone to 150 or 200 on match day.

And I tell them, “Well, why don’t you XXlay down your markXX [0:33:43] you’ve yet to actually define what a low-carbohydrate diet is, so your research really ain’t worth shit to me.” And that’s how I get, but Gatorade ain’t going to sponsor that research anytime soon, are they?
Guy Lawrence: No, you’re exactly right, you know, but it is great, mate, and I was so excited to see this movie being made and come out, because it’s a topic that nobody seems to delve into. It’s very hard to find and almost considered taboo, but it’s totally not, you know? To me, it makes a lot of common sense, you know? Just to touch on the topic, I remember, you know, working as a fitness trainer at the university in Sydney for a long time, and I got exposed to, like I mentioned before, charity with cancer patients and they were all about using a ketone diet, increasing their fats, and it was the first time I heard about that and it was about eight years ago and I was like, “What is going on?”
And then actually coming back into the sporting facilities and trying to find more information, because I was then lost, I’m like, “Well, how do I apply this?” Because everyone’s all about carb-loading, preparing for these games and sports day and eating X amount of carbohydrates in the week, and it was just like this torture for a while because I was clueless what to do. And then I was slowly chipping away and investigating, so, yeah, I think it’s, I just think it’s excellent, and every bloody athlete should at least watch it and be an open mind, you know?
Stuart Cooke: Yeah, it’s certainly opened my mind, that’s for sure.

Donal O’Neill: That’s all you can hope for, people to take a look and make their own conclusion, you know? Try it, but…something for everyone. I think it’s a different movie than Cereal Killers. It’s obviously totally focused on performance, but, you know, athletes will drive this. A big-name athlete who’s endorsing real food is an incredibly powerful statement, and too many of them are endorsing Gatorade and Powerade, you know, using whatnot.
It’ll be a big statement when they start to emerge and I think if your cricketers win the World Cup down there, then that would be a great starting point.
Guy Lawrence: Yeah.
Stuart Cooke: Time will tell. How are you eating now, Donal? because on Cereal Killers 1, like, you were, really pushed the high-fat to an extreme where you were into ketosis and saw the benefits from that. Are you still doing that? Or have you dialed it back a little? What are you doing now?
Donal O’Neill: I do cycle in some carbohydrate. I’m probably two kilos heavier than I was at the conclusion of Cereal Killers, which for me is a difference between looking kind of ill. I’m keeping my wife happy, so I’m not somebody who strives to be in ketosis all the time, by any stretch. I cycle in some carbohydrates when I’m training and on the weekends, but it’s still, I still eat a very low-carbohydrate diet with an emphasis on fats. I’ve introduced some MCT oil and stuff like that.


I researched ketogenic diets that bit further on the cancer angle is astonishing for me and that’s something I researching at the moment. When you go all the way back to, I think, 1934 when Otto Warburg won the Nobel Prize. It’s strange to me that so many things went wrong around the middle of the last century. We’ve got a duty to open the book on them and, perhaps, revisit them, but I mean, my health since I started eating this way, I haven’t been sick for a day. It’s been remarkable.

Guy Lawrence: That’s fantastic. How long have you been eating this way, Donal?

Donal O’Neill: It’s probably been a good four or five years now.

Stuart Cooke: Okay, and just for our listeners out there, and we might even have asked you this before, but just could you outline what you ate yesterday? Just very briefly so we can get a handle on what high-fat really means to us all.
Donal O’Neill: Yesterday wouldn’t be a typical day because, as you guys now, one of the things about eating this way is that you wake up some days and you’re; you’re just not hungry. Yesterday was one of those days. It was an unexpected fast. I didn’t eat very much at all, but a typical day, so this morning I just had, you know, my coffee with some MCT oil, some coconut oil and heavy cream, so that’ll be my kickoff to the day. We find the good thing about being in Capetown, I mean, it’s like, surely, you’ve got some amazing food resources here which are by international standards are very cheap, so we get some fantastic pastured hen eggs here, and pasture-raised bacon and grass-fed beef and ostrich and all types of stuff, so I’ll have a couple of eggs with avocado.
One of my favorite breakfasts is a little coffee shop across the road. They do an avo breakfast which is going to become world-famous I think, man. They take half an avo, they stuff it with cream cheese and a bit pesto and then throw bacon on top, and it’s magnificent.

Guy Lawrence: Wow!

Donal O’Neill: So, that’s one of my favorite breakfasts, and at lunch time I make quite a few smoothies, but I throw in, I’m just about to throw out a blog on my smoothie of the day, but again I have half of avo in there, an egg, if I’m feeling heavy I’ll throw in a banana, berries, MCT oil, coconut oil, macadamia nut butter, and stuff, a bunch of stuff like that, so that’ll get me through the afternoon, if I’m hungry, and then typically I train late afternoon and then dinner is just, yeah, it’s a high-quality protein source and then lots of veg cooked in coconut oil or butter. Dark chocolate off the back of that, glass of red wine and you’re done.

Stuart Cooke: Perfect, perfect.
Guy Lawrence: Smoothies are a Godsend, right?
Stuart Cooke: They are, yeah.
Donal O’Neill: I got one of those little NutriBullet devices there for Christmas, so I threw in the nuts and everything right into the smoothie and they’re great, but…Great device, but I have to say you should read their dietary recommendations. I think they’re pumping veganism now. You’re only allowed four eggs XXaudio cuts outXX [0:40:25] nutritional advice, but…
Stuart Cooke: Yeah, we had a question about eggs, didn’t we, Guy, on Instagram the other day. Do you remember?
Guy Lawrence: “How many eggs can you eat a day?” That’s right, and Shane, who I actually, who I know chipped in, and he said he for six weeks had 180 eggs a week and had his bloods done before and after, and he said they were exactly the same.
Stuart Cooke: That’s right. I certainly didn’t expect that answer.
Guy Lawrence: I know. It was great!
Donal O’Neill: I think the self-experimentation has gone the way of the ultra-runner. It’s no good to run a mile, I think, anymore you’ve got to run 100 miles without stopping, I think…
Guy Lawrence: Exactly, yeah, yeah, yeah. So what’ve you got planned for the future? Anything exciting coming up in the pipeline?
Donal O’Neill: Yeah, well, we’ve actually been approached about a third movie. Obviously, every time you do this, you kind of take a six-figure risk, and I’m taking the risk, so you just need one bad day at the office and it’s XXaudio cuts outXX [0:41:33] So we’ve been approached about a very exciting concept for the third movie which is actually cancer-related. So I’m researching that at the moment, and I think it would be…I just lost my godfather to cancer very recently and if there’s something we could do in that space and do it well, I would love to give it a shot It would be a remarkable project, but it’s early days, but that’s something that I’m just getting into researching quite heavily at the moment.
Beyond that, I think it’s just going to be the case of getting Run on Fat out there. We’re going to do the worldwide premiere on February 2nd in San Francisco. So we have Sami and Meredith, and Steve Phinney, and some of the other folks in the movie coming along to that. So that’ll be a little bit of fun, and we’ll drive it out from there. Then we release online. It’ll go through the same channels as before.
Guy Lawrence: Yeah.

Stuart Cooke: Is Sami rowing back from Hawaii to see you in San Francisco? Is that what he’s doing?
Donal O’Neill: No, I’m rowing over. I’m actually in tomorrow, so I’m rowing over to see him, you know…
Guy Lawrence: From Capetown, yeah.
Stuart Cooke: Yeah, we’ll Skype you. That’s awesome.
Guy Lawrence: So what’s the best…For anyone who wants to check out the movie, what’s the best URL to go to, Donal?
Donal O’Neill: They can go to RunOnFatMovie.com.
Guy Lawrence: Excellent, and we’ll share all the appropriate links and send this out anyway, and, yeah, help get the word out there. You’ve done a fantastic job again, mate, and…
Stuart Cooke: Yeah, brilliant.
Guy Lawrence: Brilliant, and really appreciate you coming on the show.
Donal O’Neill: Well, thanks for having me. We’re looking forward to growing the audience Down Under. We’ve had an incredible reception in Australia thanks to you guys, and Rob Taylor, and Peter Brukner, and everybody down there. So, it’s just been amazing, and I think there’s a lot of good stuff happening in Australia, and I think you need to export some of that message to Ireland in a hurry, boys, because the country of my birth is in trouble and nobody’s listening, but I really think there’s something happening Down Under.
Guy Lawrence: Yeah.
Stuart Cooke: Yeah. We should do just that.
Guy Lawrence: Awesome.
Donal O’Neill: Excellent.
Stuart Cooke: All right, okay, well, we will talk to you soon, hopefully.
Guy Lawrence: Very soon.
Donal O’Neill: Thank you, guys.
Guy Lawrence: Thanks, Donal. Cheers, mate.
Stuart Cooke: Thank you, buddy.
Guy Lawrence: Bye.
Donal O’Neill: Have a good one.

Dave Asprey: The Bulletproof Executive


You can listen to the full episode on your iPhone HERE.

downloaditunesIn this weeks episode:-

  • Dave reveals his personal health journey & how he lost 100lbs [04:15]
  • What Dave eat’s in a day & why he doesn’t eat all morning sometimes [14:45]
  • The Bulletproof Diet. Why bulletproof coffee & intermittent fasting is so effective for health & longevity [20:10]
  • The fine line between CrossFit, exercise & overtraining [39:40]
  • Why he wrote the Better Baby Book [47:15]
  • This is a must: Dave’s single piece of advice for optimum health/wellness [55:10]
  • and much more…

dave_aspreyDave Asprey aka The Bullet Proof Executive is one exceptionally smart man. On top of that he’s a really great guy too! He shares with us his journey from being 297lbs (134kg) in weight to then hacking his health for the fastest & most effective results possible.

He’s also single handily changed the way I drink my coffee (& many others) in the morning. If you haven’t heard of the bulletproof coffee with MCT oil and grass-fed butter (yes you read that right), then it’s only a matter of time before you do! Guy

If you would like to learn more about Dave Asprey and the bullet proof diet, click here.

You can buy bullet proof coffee in Australia here.

Further reading: Better Baby Book

You can view all Health Session episodes here.

Did you enjoy the interview with Dave Asprey? Would love to hear you thoughts in the Facebook comments section below… Guy

 Dave Asprey: The bulletproof executive transcript

Guy Lawrence: I’m Guy Lawrence. This is Stuart Cooke. And our very special guest today is Mr. Dave Asprey. Mate, thanks for joining us. I really appreciate the time.

Dave Asprey: You’ve got it. I’m really glad to be here. I’m a huge fan of Australia. Love visiting.

Guy Lawrence: We’re in heaven over here. We both live near the ocean and we feel blessed, that’s for sure. Definitely.

Stuart Cooke: We certainly do. We make the most of it.

We’ve immersed ourselves in all things Bulletproof over the last month or so, because we knew that we’d be chatting to you. And I had a little bit of a question and a realization that you know a lot of stuff. A lot of stuff. And I think that if Google were a person, I think that person would be Dave Asprey. Have you figured out a way to connect to Google from your mind to kind of pull in this information? It’s insane.

Dave Asprey: Yeah, it’s actually this thing right here, see? It’s got a little Google USB port for the head and you just do that and. . . no. This is actually the upgraded focus Brain Trainer. It teaches you to move blood to the front of your head. But I haven’t got the Google direct connect, but I’ve often wished for just a docking station for whatever my PDA at the time is. It used to be a Palm Pilot. Now it’s an iPad or whatever. Samsung NX, I guess.

Stuart Cooke: I’m sure in the future it will all be very Matrix-style and we’ll dock ourselves into something. But let’s see what happens.

Guy Lawrence: Well, me and Stewie sat down the other day and we thought, Dave’s coming on the show, and what should we ask him? We had so many questions for you and so we’re gonna try to condense it and obviously for our listeners as well. And I thought we could start from the beginning, because I was listening to your Joe Rogan show, I think it was the first one, literally last week, and . . . listening to the Joe Rogan show and you mentioned that you were nearly 300 pounds overweight, which I didn’t realize.

Dave Asprey: I wasn’t 300 pounds overweight. I was 300 pounds in total; only a hundred pounds overweight. If I was 300 pounds overweight there’d be, like, stretch marks on my forehead.

Guy Lawrence: Fair enough.

Dave Asprey: I only have stretch marks around my midsection and, like, here. I do have a lot of stretch marks, but I got them when I was 16. It was no good.

Guy Lawrence: Yeah, so I guess the question; the first question would be: Can you tell us about that journey from being overweight to where you are today, so people get to know a little bit about Dave if they’re not sure who you are.

Dave Asprey: Sure. It’s kind of funny, but I was just fat as a kid. And I never knew why. In fact, I always figured it was because I was too lazy or I ate too much; I didn’t have enough willpower or something like that.

And it got really bad. By the time I was done with my first four years of university, I was 297 pounds. I’d had three knee surgeries. I had arthritis in my knees when I was 14. And I was on antibiotics about once a month for 15 years straight for chronic sinusitis and strep throat and things like that.

I had nosebleeds five, 10 times a day, was pretty common. And I bruised easily and I still had played soccer for 13 years. I used to be a kind of competitive cyclist. But I was always fat. And it was kind of like, “Whatever. What can you do about it?”

And it was in my mid-20s I got really serious. Like: “This is enough.” And I started working out like six days a week, an hour and a half a day, 45 minutes of cardio, 45 minutes of weights. And the cardio was with a backpack full of bricks on a 15-degree incline, going up, not running but walking, enough that you’re panting like crazy.

And I never lost the weight. Got strong. Didn’t lose the weight. And I kept having the same problems. You know: bad skin, zits, body odor, just the whole nine yards. “What’s going on here?”

So I decided that I was gonna be a biohacker. I also noticed along the way here that my brain was failing. And this, maybe, is what really put a nail in that decision.

I was working at a company called 3Com in Silicon Valley. This was one of the pioneers in the networking business. It was 3Com or Cisco was gonna win and, well, Cisco won. But at the time, those were the two dominant players.

I would sit in meetings, and after the meeting, I would think, “I don’t really know what happened in there. I’m a zombie.” I’m sure I was there; people didn’t tell me I fell asleep but I’m pretty sure I was asleep. So, whatever.

And I got so concerned about this that I took out disability insurance at 26. Because I was scared: Like, how am I gonna make ends meet if I can’t work? I’m young. I should be in my prime and I think something’s wrong, but maybe it’s just me.
So I started measuring my performance on this simple solitaire game you can play on your computer called Freestyle. And I would plot it. And some days, the data showed I was a zombie. And it’s really liberating to have zombie data, because when you get that data it tells you that it’s not all in your head, so you can actually have a view of yourself.

That’s what we call self-awareness, really, but it was data-driven self-awareness. And what that did for me was it let me say, “All right. Now I need to attack a problem.” And being a computer hacker by trade, you know, I helped to create modern cloud computing; not like Al Gore created the Internet but, you know, I was at the company that created cloud computing called Exodus Communications and played a key role there.
So, given this whole: “How do you hack it? How do you get around it? How do you engineer a solution to a new problem?” I said, “All right. My brain is dead, so I’m gonna start taking smart drugs.” And it worked! I actually got my brain back enough that I could start upgrading the rest of my body.

And we go 15 years later, I’ve spent the last 10 years as president, chairman, or board member of an anti-aging research and non-profit group called Silicon Valley Health Institute. I’ve had a chance to talk to more than a hundred anti-aging doctors and researchers and physicians, and, kind of, people leading their field to understand what’s going on in the human body, what’s going on in the mind, how does the nervous system work, how does biochemistry work, how does the cell membrane affect things, what are neurotransmitters.

Not from a medical perspective. I’m married to a doctor and she knows more about the tibia, fibula, and the neck bone’s connected to the ankle bone stuff than I ever will, to be perfectly honest. But when it comes to hacking these systems to get the outcome you want, without knowing every intermediate step, which we don’t know in the human body. . . And, by the way, when you’re troubleshooting a complex cloud computing system, you don’t know every step in the middle either. You have to hypothesize and test.

So, that’s what I started doing with an N equals 1 experiment on myself way before Quantified Self was cool.

Guy Lawrence: That’s awesome. So, I guess, in a nutshell, that’s biohacking? Self-experimentation, to a degree?

Dave Asprey: There is two parts of it. There’s the Quantified Self angle, which isn’t really biohacking. This is kind of common. You get devices like this. This is a watch, although the battery’s dead, and it monitors your heart rate without a chest strap. And I’m actually; I’m a CTO of this company. It’s called Basis. And I usually only just wear it for show and it’s not that useful as a daily-wear watch. It’s not waterproof, for one thing. A slight problem. But it’s a cool gadget.

So, there’s also those scales where you weigh yourself every day. They upload to the web. And sleep monitors. I’m looking at; this is prototype one from a company called BEdit, which I’m super-excited about; I’m starting to work with those guys.
So, there’s all these devices that can tell you what’s going on in your body. Because, honestly, unless you’re a very unusual person, you probably suck at knowing what’s going on inside your biology.

You can teach yourself what’s going on. So, there’s this whole cognitive feedback loop where you’re, like, “OK, if I, at the end of the day or the week or the month, I look at what I did, I can learn more, and I can make a decision to do something different.”

The thing I discovered after doing that for a long time is that my intent and my decision would be: I’m gonna do acts to improve my health. Let’s say I’m not gonna eat bagels this week. Well, then, you’re in a meeting, halfway through the week, and you’re kinda tired and you’re kinda hungry and somehow you convince yourself that it’s a great idea to take a bite of that bagel. And then you go, “Damn it! I ate a bagel! I’m a failure. I’m a bad person.”

What’s going on there is a core part of biohacking. It’s that there’s parts of your nervous system way faster than your conscious thinking. And if you don’t manage those parts of your nervous system, they’ll convince you to eat the bagel. But it’s not actually you eating the bagel. It’s an avatar in your head eating the bagel. Right?

So, that’s what’s going on. And you can train that part of the body. It’s just like you train an animal. And the liberation that comes from understanding that when crazy thoughts pop into your head, or behaviours that are really not the behaviours that you intended, happen, that it’s a part of your automated defense systems of your body that are driving those behaviours, not your conscious decisions. And it’s also a sign, if you’re doing those things, that you need to learn how to manage the unconscious parts of your body, because that’s where all the trouble happens.

And the three kinds of trouble are really, really obvious. You’ll see these in any dog. Number one is: “Oh, look! Food! I’ll eat it. It doesn’t matter if it’s cat poop. It might be food. I’m gonna eat that, too.” Right?

Then you go, “All right. What else does a dog do? “Oh, look! A stick!” And distractibility; you’re all over the place.

And the final one, which is maybe my favorite, is, “Oh, look! A leg! I’ll go hump it.”

Those are the behaviours that get most people in trouble most of the time, and they’re all unconscious, high-speed behaviours that happen way faster than you can think about it and go: “Actually, come to think of it, I don’t want to hump that leg.” Your body’s already like, “Yeah, do it!” And it’s convincing you that you should do it. Well, that’s your body misbehaving. You’ve got to tell the body to behave itself.

Stuart Cooke: How would you; you have a lot of stuff going on in your life, I’m guessing. You know: with work and commitments and Bulletproof. Family. You know, a lot of stuff going on. How do you disconnect from that to rest and calm yourself, in the nighttime, you know, just to sleep.

Dave Asprey: Well, if you’re watching the video, let’s see. See that device back there? I connect my head up to it. OK. Not the one with all the dials and gauges. But the laptop, underneath them. That’s a neuro-feedback system. So I actually will play my brainwaves back to myself. You get the brainwaves from the head, and then you actually turn it into sounds and you play the sounds back to you.

So, my brain, even though it’s pretty darn highly trained; I’ve done this 40 years, the “Zen in 7 Days”-type thing and I have 40YearsOfZen.com. And things like that. So, I’m more aware than the average guy, but I’m sure there’s people that are more aware than I am. I just cheated. I didn’t spend an hour a day mediating for 40 years to get there. I spent a week hooked up to expensive computers.

But this is kind of a junior version of that, and what I’m doing there is I’m laying down on the floor, sitting in a chair, and just listening. And I hear music. And then the music kind of has static. And the static is happening when my brain is flopping from one state to another.

And the brain doesn’t like static very much. So, it’s says, “Oh, wait. I was flopping.” And it stops flopping around and it calms down. That’s one thing I might do to disconnect.

The other thing is, I have a 6-year-old and a 3-year-old and my computer would, like, break half the stuff from my office if I told it out of all this stuff it’s stuck to. But if I turned it around, you’d be seeing my office, my biohacking lab here, there’s a deck overlooking a little pond, and a forest surrounds me. So, I go out, I have lunch with my kids. I work from home. I work really hard. I work long hours. I’m up late at night. I’m talking with people. This is my fourth podcast today.

Guy Lawrence: Really? Wow.

Dave Asprey: Oh, yeah. And you can see my energy level. I’m doing pretty good, right?

Guy Lawrence: Absolutely.
Dave Asprey: This is a guy who used to have chronic fatigue syndrome, Lyme Disease, small intestine bacteria overgrowth, mercury toxicity, obesity, pre-diabetes, really thick blood and high risk for a stroke and heart attack. Right?

If I can do this, imagine what you guys can do, because you’re nowhere near as screwed up as I used to be.

Guy Lawrence: Your days are packed, right? And everyone complains about short of time, they make bad food choices, there’s a million things of why they can’t look after their health. If you’re so busy, what do you eat through the day as well? How do you stay on top of that?

Dave Asprey: Number one, snacking is for people who are starving. You don’t need to snack if your body is well-fed. So, for breakfast this morning I had Bulletproof coffee made with upgraded coffee beans, which, by the way, you can buy in Australia. We actually have them stocked there now. And it’s OptimOZ is the name of the company.

Guy Lawrence: Yeah, we know Leon.

Dave Asprey: He’s totally Bulletproof. He’s an awesome dude.
So, definitely check out OptimOZ. You get the beans there. And does it really matter, the beans? Actually, it does. If it didn’t, I wouldn’t make the darn things. Like, I’m not interested, and certainly not in the business of making stuff that’s, like, “Oh, yeah, everyone else has that but I have it, too.” I try to find things that are unique and that work really effectively. And most of the world. . . Actually, that’s not true. Europe and Asia have certain standards for coffee that other countries don’t have. So, while we’re getting poor-quality coffee that affects your brain thought.

So, you start Bulletproof coffee, the beans, grass-fed butter, and, by the way, there’s awesome grass-fed butter available in Australia. When I was there, I found three or four different brands when I looked around. I thought that was kind of cool. And it was really good, too.

And then, from there, I added Upgraded Collagen, which is a protein supplement that I make. I don’t always put that in in the morning. Usually I just do Bulletproof intermittent fasting, which is just the coffee, MCT oil, upgraded MCT, upgraded coffee, and butter.

Some days, because I worked out two days ago, I’ve gotta have a little extra protein. I’ll do that.

Lunch, I had a salad with a ton of guacamole. Slide a little salad dressing on it, made from scratch, relatively easy to make. Immersion blender, sliced-up cucumbers, and some cold salmon left over from either last night or this morning. So, basically, it’s salmon salad.

And that was around 1:30. And then I haven’t had any snacks. That would be completely like; I don’t even want to have a snack. I’d get tired if I had a snack.
So, I will get again. . . Let’s see. It’s 5:30 my time. I’ll have dinner around 6:30 and it will probably be like a steak or a hamburger, a bunch of vegetables prepared from the Upgraded Chef book, which is basically a soup. I’ll put a bunch of steamed vegetables, a bunch of butter, MCT, blend it with some spices, and maybe some other vegetables or some other side dish. I’m not sure. I’m not gonna be cooking that dinner.

If I was cooking it, I could have it on the table within 20 minutes of starting to cook, and that would be the biggest meal of the day. Lunch was a five-minute meal. Breakfast was a five-minute meal.

Stuart Cooke: Pretty quick. So, starches, grains at all?

Dave Asprey: Probably not today. If I was gonna have any kind of starch, it would be at the evening meal. And, grains, the only grain I would touch would be white rice. The rest of the grains, honestly, if you can afford it, don’t eat them. They are not gonna make you live longer. They are not good for your health.

Stuart Cooke: And even these new “wonder grains,” the, like quinoa, I guess, that they are saying is kind of this fantastic health-giving grain?

Dave Asprey: Are those the same people that said soy was a fantastic, health-giving food?

Stuart Cooke: Could be. Could well be.

Dave Asprey: Here’s the thing. It doesn’t have strict gluten in it, but if you were a seed, let’s say, who evolved as a seed. Your function is to not be food for animals because then you don’t get to sprout. Your function is to sprout. Your function is not to spoil, because there’s a lot of bacterial and fungal pressure on carbohydrate sources.

So, basically, everyone wants to get what’s in you. So, do you just sit there and die and then not evolve as a species and become extinct, or do you develop natural pesticides and coat yourself in them, which make animal sick if they eat too much of you and repel other invaders?

Well, that would be what we call “whole grains.” So, grains have phytic acid and they have a whole bunch of other defense systems, mostly lectin-based, which is a kind of protein that sticks; a kind of sugar that sticks to. . . I’m sorry; I have it backwards. It’s a kind of protein that sticks to a sugar that lines your cells. And it’s a problem.

So, if you were to eat a legume or a grain, what you’d want to do is you want to soak it for a long time and then you want to sprout it a little bit to deactivate most of the defense systems.

But, honestly, even if you do that, you’re still getting a lot of starch. It’s gonna raise your insulin. It’s gonna raise your blood glucose levels higher than you want. So, why don’t you just eat white rice, which is the least toxic of all of the grains? Don’t eat it all the time. Not for breakfast. Eat it a couple of times a week on a Bulletproof diet once a week. Like, have a day where you eat a lot of starch to refuel so you don’t get adrenal stress from being always in fat-burning mode.

But you want to be in fat-burning mode a couple of days a week, at minimum.

Guy Lawrence: I’ve got a question for you, Dave, and I’m sort of jumping forward a bit, but with the Bulletproof coffee, because I’ve been doing that now probably for a month. I’ve been putting the MCT on in and the grass-fed butter in the morning and I put it up on Facebook and the first thing, question, was, you know, “Why?” And they were, like, “Why MCT oil? Why intermittent fasting?” So, I thought I’d ask you that question so you could explain it, because you’ll explain it a lot better than I would.

Dave Asprey: All right. First, intermittent fasting is well-established to change your genetic expression in such a way that it replicates long-lived animals. So, basically, if you want to live a long time, you at least want to make an animal live a long time, you cut back on the number of calories they eat, and they live longer.

That’s true for humans, too, and there’s a group of people, some of whom are my friends, who have gone on those radical, low-calorie diets and they walk around looking like sticks and they’re super-thin. And I don’t actually advocate that in the slightest. But it is an anti-aging sort of proposed technique.

You can get most of the same benefits of doing that by just not eating for 18 hours a day.

Now, if you’re like I was in my; when I was 25 or 28, the idea of not eating for 18 hours was repellant and offensive, because it would disable me. I used to, like, stop meetings at 11:45. “Sorry, guys. I know that the meeting goes till lunch, but if I don’t have lunch right now, I’m gonna kill one of you and eat your arm.”

And, literally, I would just stand up and walk out. And people were, like, “Are we gonna finish the meeting?” And I was, like, “Sorry. I don’t really care because I’m not here.”

Guy Lawrence: “I have to eat.”

Dave Asprey: Yeah. And now I’m like, 18 hours, whatever. I can go 24, 36. It’s really not a big deal. At 36 hours I’m gonna be kind of hungry, a little tired, but it’s not gonna kill me.

And what’s going on there, with intermittent fasting, is that you’re telling your body, “OK, there’s no food here, so you might as well take all this stuff you’re ready to digest food and use it to clean yourself out.” It’s a processed called autophagy. And it turns on.

So, you get some real benefits, including weight loss, that come just from intermittent fasting. The down side is that people who live a high-intensity life like I do, or even just people who have kids and a job, OK, you’re gonna end your 18 hours right at about 2 o’clock in the afternoon. So, the time when you’re coldest and tiredest is right in the middle of your workday. And you’re gonna be cranky. So, people can’t stick with it.

What I did with Bulletproof intermittent fasting is I said, well, let’s look at what fasting really does. It turns off the protein digestion and the sugar digestion cycles. But if you eat only pure fat, which, in this case, with coffee, what happens is that your body thinks you’re still fasting but you get all the energy from the fat. So, you get this laser focus; this amazing energy.

And why grass-fed butter and MCT oil? Let’s talk first about inflammation. Inflammation is a major issue in human performance. If you’re inflamed, you’re less likely to perform well and you’re more likely to get sick. In fact, you might just be sick, which itself can be a cause of inflammation.
So, when you eat butter from grass-fed cows, you’re getting a short-chain fatty acid called butyric acid. It’s shown in publicly available studies to decrease brain inflammation. When you have a decrease in brain inflammation, your brain can actually conduct the electricity faster. You think faster.

Butyric acid also is one of the things that cures your gut. So, this is just a normal thing butter does, but short-chain fatty acids help to keep the gut lining intact. So, people who practice this Bulletproof intermittent fasting and put grass-fed butter in their coffee are getting the benefits of the grass-fed butter.

And then we have the benefits of coffee oils themselves. You need to brew your coffee using the upgraded beans without a paper filter. This means a French press, a gold filter in your coffee maker or espresso. Coffee oils themselves are anti-inflammatory for two different inflammation pathways in the brain. So, you’re using coffee as like a performance-enhancing kind of herbal thing.

And you do that and, to cap it all off, you add upgraded MCT oil. Upgraded MCT oil does something kind of magic. It’s six times stronger than coconut oil in terms of this one effect. And the effect is that normally we burn sugar all the time. And it takes 26 steps to turn sugar in your diet into ATP or the fuel in your cells. It takes three steps to turn the MCT oil into ATP energy in your cells. MCT goes to BHB and then it goes to co-enzyme A and then it goes straight to ATP.

What this means is, think about, like, a hybrid car. You have an electric motor and a gas motor. And you’re the same way. You can run on fat and you can run on sugar. Well, if you want to be most powerful, you should metabolically be flexible to work either one when your body needs it, or even, better yet, to burn both at the same time.

So, when you’re drinking this cup of coffee, you’re seriously hacking your brain. You’re turning off inflammation. You’re giving it an addition energy source it didn’t have before. And you’re telling your body and your brain, including your stomach, like: “Hey, it’s time to take a break here.”

So, it’s having the benefits of intermittent fasting without paying the price. In this case, you can have your butter and eat it, too.

Stuart Cooke: Wow. That’s insane. Now, I have to confess, and I don’t know how this is gonna go down, but I have never had a cup of coffee in my life, ever.

Dave Asprey: Why’d you let him on the podcast?

Guy Lawrence: I’ve been putting cups of coffee in front of him: “Mate, you’ve gotta try this. This changed the way I drink coffee forever.” And he. . .

Stuart Cooke: And another confession, Guy, I’ve been sneaking some of your MCT oil into my smoothie that I’ve been making ‘round at your place.

Dave Asprey: I do that all the time. MCT in smoothies is awesome. And if you want to, like, rock your world, make guacamole. Just mash up avocados and squirt MCT in it and mash it up some more. It changes the mouth feel of foods without changing the flavor. It’s phenomenal. I put it in everything. I pour it on my vegetables. I don’t like going without it.

Stuart Cooke: We do that. I had a whole avocado coconut oil smoothie just before we came on here. But I am intrigued to want to try a cup of your Bulletproof coffee now that you’ve explained exactly what’s happening with it.

Dave Asprey: There are, I would say, I know probably a hundred people who didn’t drink coffee who decided to try coffee as a nutritional supplement, essentially. Where they were saying, OK, green tea has certain known effects. Well, coffee does, too.

And what no one talks about is that coffee is the number one source of antioxidants in most of the Western world. It blows wine out of the water. If you’re going around having a glass of red, nice Australian wine thinking it’s for the antioxidants, like, seriously, have two espresso shots and you’ll have, like, 17 cups of wine worth of antioxidants. It’s that big of a difference.
Guy Lawrence: Is that right?

Dave Asprey: Yeah.

Stuart Cooke: How does that stack up against green tea as an antioxidant?

Dave Asprey: It dominates green tea. Green tea’s number two but coffee wins.

Guy Lawrence: There you go. OK.

Stuart Cooke: All right. You know what you’re going to be doing tomorrow, Guy. You’re going to be making two cups of coffee and I think I’ll record myself drinking my very first cup of coffee and we’ll put it out across Facebook.

Guy Lawrence: Fantastic.

Dave Asprey: That’s gonna be cool. I really want, not just to have you drink it, I want a recording of you 30 seconds to an hour after you drink it going, “Whoa!” And here’s warning: Well, actually, you already take MCT oil. You’ll be fine. There are a group of people who have to start out with just a teaspoon of MCT oil until they get used to it, because their body is turned off metabolically that if you turn everything on all at once, they get, like, they feel sweaty and hot and it’s a little bit uncomfortable.

Stuart Cooke: Oh, OK. OK. And I hear that loose bowels as well, if you’re not used to this kind of stuff? I mean, it will clean you out that way?

Dave Asprey: We call it “Disaster Pants.”

Stuart Cooke: Right. OK.

Stuart Cooke: If you take too much of it and you’ve never had it before, it’s bad. In fact, there’s a reporter from Yahoo! News, really awesome woman, super into Bulletproof, and I’m not gonna name her because, well, I said “Yahoo! News”; maybe it’s too late. But she ignored the warning, being kind of a Bulletproof mindset, said, I’m, like, “Start slowly!” And she took like a half a cup of MCT oil in her first coffee. Which is a big dose. I think that would affect me and I kind of take the stuff all the time. And she said, “Ah, I felt kind of strange afterward.” And at the end of her story she kind of reported that.

But, yeah, that’s what happens if you take too much. So, it’s a really powerful thing. It’s like the octane booster stuff you can put in your car. You can buy it at the automotive store and you put it in the tank and it raises. . . Well, if you only put that in your gas tank, well, you’re gonna start your car up and it will shoot out the back. It’s the same idea.

Stuart Cooke: I’m going to shop for a man nappy this afternoon. And then I’ll come round, I’ll be very prepared at Guy’s place.

Guy Lawrence: I like that you’re trying it at my place, not yours.

Stuart Cooke: I’ve got kids here. I don’t want to mess the toilet.

Dave Asprey: You already put it in your smoothies. You’ll be fine.

Guy Lawrence: We should give that a go.

Stuart Cooke: We are; Guy and myself, we’re very focused on nutrition and we’re gonna hit you with the million dollar question of cause. Which is kind of crazy. But in a nutshell, why are getting fatter?

Dave Asprey: There’s a lot going on there.

Stuart Cooke: Yeah.

Dave Asprey: The short answer is, we could blame Apple; the computers. They seem responsible for lots of environmental ills. So. . .

Stuart Cooke: OK. Let’s blame them.

Dave Asprey: I’m only saying that in jest. There’s many different factors involved. But one of them actually is your electronic devices. And it has to do with circadian rhythm and how you go to sleep and how well you sleep and your melatonin levels.

Stuart Cooke: Very interesting. We’ve done a bit of research into EMR and EMF as well, and being aware that we’re living in an environment now where we are exposed to wifi and stuff like that and how that can mess up with your natural rhythms of your body. So, I can certainly understand where you’re coming from there.

Dave Asprey: That’s a part of it. I don’t think EMF is necessarily the top thing that makes us fat. It increases myological stress. And stress does cause weight gain.

But it’s actually the light that comes off these devices. One of the things I do with my Bulletproof coaching clients, and part of what I do is I set aside time every week and I have a set of coaching clients around the globe and I just do it over Skype, but we talk about, like, hedge fund managers and entrepreneurs and CEOs and people who are really into high performance and occasionally like a pro athlete or someone.

But it’s usually people who are really, like, “How do I have the energy and the focus to just go all day long and to manage all these stresses in life?” And it’s always sleep that’s a problem when we start our sessions. And then we hack that first.

So, staring at a bright light, including your iPhone screen, including your computer, at night, after the sun goes down, really jacks up your biological systems. You don’t make melatonin for four hours after you look at a bright light, even if you get up in the middle of the night, you flip on the lights to go the to bathroom, flip ‘em off, you’re done. You’re not making melatonin again that night. And that’s a problem.

So, in our house, we have a light in our bathroom, and this is something I carry on the website, but it’s a light that doesn’t emit any blue spectrum. It’s like a yellow bulb. And when you turn that on, you don’t hurt your melatonin.

When I’m here in my office at night, I have software that turns down the intensity and changes the color spectrum. But it’s not enough. Either I wear orange glasses or I do this.

Guy Lawrence: Yeah! Right. OK.

I’ve seen the orange glasses, and I’m aware of the blue light, and. . . Yeah, insane. So, where would we get the glasses from and how would we wear them?

Dave Asprey: The cheapest glasses are laser protection goggles made by Uvex on Amazon. I have a pair right by my bed so I’m not gonna, like, disconnect from the headphones and grab them. Normally they’re on my desk.

And you just wear them after the sun goes down. You don’t have to wear them every night. But you really will sleep better.

And the other thing is, turn off the LEDs in your room. Every single LED, whatever color, but especially blue and green. Put black tape over them. The curtains, if there’s light coming around, get another curtain to put over the top of that. You should be able to open your eyes at night and not see anything. When you do that, you will sleep profoundly.

Stuart Cooke: Yeah. That’s insane. Sleep has been a big topic, I think, especially for us. Me in particularly because I have; my sleep has been shot for the last five years. But I think I’ve been through a journey where we’ve looked at magnesium. We’ve looked at melatonin supplementation as well. We’ve looked at EMF; moving the bed, you know, outside of heavy fields.

But it was only the other night that I thought, you know, I reckon it might be down to my sinuses. Because I was a mouth-breather at night. And I thought, wow, that’s really insane. And I have quite a clear nose, and when I lay down, my nose gets quite stuffy and I breathe through my mouth. So, I did a little experiment last night and bought a nasal decongestant and blast it up each nostril. Super clear. Went down and had a great night’s sleep. Which is insane.

Dave Asprey: You need to do an allergy, like a blood allergy panel. If this is happening when you lie down but not the rest of the time. . . What’s your comforter made out of? How old is it? Do you have a dust mite cover on your bed? And maybe you have an allergy to dust mites. But environmental allergies will decimate your sleep. And so will food allergies. You could have a dairy intolerance or something. And if you’re eating dairy protein and you shouldn’t be, that would cause your sinuses to be more congested.

But I see this all the time. In fact, even for me this was a problem about 18 months ago. My wife is from Sweden and they sleep with these ridiculously thick, like, sheet things but they’re; I grew up in a desert. I sleep with, like, a sheet and a blanket like a civilized person. But these Vikings, I tell ya, featherduster things. Whatever. So, I noticed she fluffed it. I was, like, “Bleh! What is that?” She said, “Oh, these don’t ever go bad. These feather things are good forever.” Like, it’s 20 years old, get it out of here and let’s try it without. And my sleep quality improved, too.

So, check out your mattress. And they have these, like, closed-cell, hypoallergenic covers. Totally get one of those. Put an air filter in your room. And see what happens. You might be amazed.

But that’s not why we’re all fat. It’s only a part of it.

You’ve got to read my sleep-hacking post. There’s a bunch more stuff like that.

Stuart Cooke: Yeah, I’ve been through them and we’re gonna be pushing it out to our readers. Because I know that sleep is a huge thing.

Guy Lawrence: But would it be fair to say, than, that if your sleep falls apart then that’s the base of; that’s gonna cause all the other problems as well. Because if you’re not sleeping well and you’re tired, you’re gonna start making wrong decisions as well, aren’t you?

Dave Asprey: Well, not necessarily. I did two years where I ate 4,000 calories a day. I didn’t exercise at all. And I slept five hours or less per night every night. In fact, sometimes only two hours.

And I actually grew a six-pack during that time. And I don’t think I made bad decisions.

You can train yourself to, as you go through stress conditioning, to make great decisions while you’re tired. And one of the things that’s really strange is that a lot of what happens when you’re operating in a tired state is that that dog in your body that I was referencing earlier; it’s worried. It’s like, “Oh, my God! I’m tired. I’m gonna die.” And it has this little: “Go to sleep! Aaa!”

So, there’s a lot of, like, nervous energy that comes from being tired that’s unnecessary. It’s when you train that part of your nervous system to basically accept the fact that you’re tired and you’re not gonna die, you’re still gonna do what needs doing and you’re gonna to go to sleep, that’s what happens in boot camp in the military. That’s one of the reasons that they torture you like that, so you realize, yeah, you can function at the level you need to function, even if you’re really tired. And when you realize that, the stress of being tired, not the stress of not getting enough sleep, but actually just the worry about the state, goes away and suddenly your performance goes up dramatically. And I’ve certainly done that.

Stuart Cooke: So, how many hours a night would you get of quality sleep?

Dave Asprey: I get about five hours a night, usually. Lately, in the last six months, I’m doing an experiment. I’m like, OK, maybe I really do need more. So, I’ve gotten my average up to five hours and 57 minutes over the past six months. I have a little monitoring device.

Stuart Cooke: I was gonna say, can you be a little bit more precise in that timing?

Guy Lawrence: Would you increase that sleep if people are exercising a lot?

Dave Asprey: Oh, absolutely. One of the reasons that I’m a huge fan of the exercise protocols on the Bulletproof Executive, which are based largely on Body By Science by Doug McGuff is, well, I don’t really have a lot of recovery time. So, I’m going to, after this, after we’re done here, I’m gonna go up and have dinner with the kids, play with the kids, spend some quality time with my wife, and around 9 p.m. I’m gonna come back here and I have another three hours of stuff scheduled. And then I’m probably gonna write something and I’ll go to bed around 2 and I’ll wake up around 7:30 or 8.

And I do this over and over and over and over. So, what was your original question? I forget.

Guy Lawrence: Increasing sleep with exercise.

Dave Asprey: So, basically, if I work out, I’m gonna have to add at least an hour to that. So what I’ll do today is I’ll probably stand on my whole-body vibration platform (I have an Ultra Vibe) and that’s gonna get my lymphatic circulation going, it’s gonna get all the muscles firing, more so than a walk for an hour would, really. Because 30 times a second, my body’s doing this.

And while I’m doing that, I can relax, I can close my eyes, or, heck, I can watch something on TV if I want to, like it’s totally free time.

But I’m only gonna lift weights once this week.

Stuart Cooke: So, for those of us that don’t have access to a system like you just explained, is there anything that we can do that will simulate the effects?

Dave Asprey: Well, the rebounder, the old little trampoline that you jump on? It’s a really good detoxing thing. It’s good strengthening. It keeps your bones strong. The problem is, you’re gonna do one a second. I’m doing 30 a second. So, you might want to rebound for a half-hour or something.

Guy Lawrence: Three days.

Stuart Cooke: That’s awesome. Guy, I think why don’t we go into the overtraining as well.

Guy Lawrence: Yeah, sure, absolutely. Because that was another question. You know, I CrossFit a fair bit. I see guys that do a lot of training. A lot. And I’m always conscious of where’s that line between exercise for, you know, athleticism, and then also overtraining, and, you know, doing yourself more harm than good long-term. What would your take on that be?

Dave Asprey: I love the intensity of CrossFit. I don’t like the frequency of CrossFit.

And it’s so easy to make a daily habit, and so I totally understand why you’d want to do that. And when I used to exercise six days a week, that made it really easy because you just do it every day. It’s much harder to stick with something you do once or twice a week. It requires a calendar and scheduling and an amount of self-discipline a lot of people don’t have.

So, with CrossFit, I see this very often in my clients. In fact, one of them who lives in Australia was getting ready to compete in the CrossFit Games and just, like, lost his mojo. Like, his passion for life was going down. And he’s a pretty high-performance guy. And I said, “Look. Your sleep quality is disrupted.” One of things that comes from overtraining is completely useless sleep and not very much of it.

And I said, “Why don’t you just get a cortisol panel? Like, get a blood test. And let’s see. I can predict what’s gonna happen here.” And he got it and his cortisol was sky-high. So he backed off on his number of workouts and his zest for life returned very quickly. It helps, too; he had made a mistake some people make on the Bulletproof Diet. They go low-carb and they feel so amazing when they’re eating just the meat, vegetables, and 60 percent fat, maybe, from the healthy kinds of fat. You just have just this Bulletproof state. It feels so amazing when you get there.

The problem is, you stay in it. He wasn’t doing the carbohydrate refueling that I recommend for guys at least once a week. If you’re lifting heavy during CrossFit, you probably need to do that twice a week. And there’s some people who try to stay in ketosis all the time and do CrossFit and your adrenals are not gonna like that eventually.

So, it’s a dangerous thing to be overtrained. It’s no different to overtrain than it is to starve yourself by not eating enough of the right food or to be under, like, huge amounts of emotional stress. Even, like, a divorce or, you know, your house burning down or something like that. The level of stress your body goes under, it doesn’t matter if it comes from exercise or nutrition or factors emotionally around you. You have a bucket of stress you can handle every day, and we measure that in adrenal reserve.
So, if you’re gonna kind of beat the crap out of your body by overtraining at that level, you need to support your adrenals first and foremost. Number one recommendation: a teaspoon, maybe half a teaspoon, of salt in the morning. Sea salt in a glass of water, right as soon as you wake up.

And that sounds a little weird, but when you wake up, here’s what happens in your body. This is not what happens up here. This is what happens in a mammal; the dog inside you. So, your eyes open and it says: “I’m gonna have to get out of bed. If I stand up real quick, there might not be enough blood pressure, so there won’t be blood in the brain. If that happens, I’ll fall down and hit my head on a rock and a tiger will eat me. Then I would die. That would suck.” So, it’s an emergency situation.

So, immediately the adrenals turn on. They create cortisol and adrenaline and the cortisol is working really hard to raise potassium like it does in the morning to lower potassium, which happens in morning. Well, if you give it the sodium that it’s trying to do, it stops freaking out and at that point you’ve saved that adrenal reserve for later in the day to handle other stressors in life.

And this is a really powerful technique. And it’s something they use for people who have dysfunctional adrenal glands. But you can use it even if you have functioning adrenal glands to give yourself more kick later in the day.

The down side? If you have too much salt in the morning, it’s gonna give you Disaster Pants. So, start with half. . .

Guy Lawrence: So, if you up the salt and up the MCT if you haven’t done it before, then you’re in for a treat.

Dave Asprey: Pretty much the worst of all is if you do salts; a ton of salts, a ton of MCT, maybe some extra magnesium, and then stand on the whole-body vibration platform.

Stuart Cooke: That is fascinating. So, you take the salt before you get out of bed, so you’d have it by your bedside table?

Dave Asprey: That is the most ideal way to do it but then you have to think ahead. I just kind of wake up in the morning and I pop a handful of amino acids and stuff like that. I throw some salt in the hand and swallow it.

Guy Lawrence: Bang. Fantastic.

Stuart Cooke: So, you’re talking about popping salt and amino acids. Supplementation. I hear on the grapevine that you supplement quite well, and in the past you have taken quite a lot of supplements. What do you currently take?

Dave Asprey: It’s kind of a long list, still. At the height at my, kind of, anti-aging and also recovery regimen, recovering from years of my body not working very, I took 187 capsules a day.

Guy Lawrence: Wow.

Dave Asprey: Yeah. So, I think I had Ray Kurzweil by two capsules or something. This famous inventor who also has an anti-aging program and all.

And that requires a certain amount of organization and planning, and it also is kind of expensive. But what I do now is I have kind of three groupings a day. There’s one in the morning, because there’s things that work best on an empty stomach or things where it doesn’t matter. So, I take those when I first wake up.

Then there’s a group of things that you take with a meal. And if I’m on the road, I’ll take them usually with dinner. If I’m at home, I’ll usually take them with lunch. It doesn’t really matter.

And those are things that are gonna upset your stomach if you take them on an empty stomach, or things that require fat in order to be absorbed. And then the final thing is right before bed I take another small handful of pills. And these are things that enhance sleep and recovery. So, kind of in reverse order. At night, I would take GABA, theanine, magnesium, vitamin C, and glutathione; the liposomal form, in fact, that I was squirting in before the show. The stuff; upgraded glutathione.

Guy Lawrence: I’ve got that. Yeah, I take that, yeah.

Dave Asprey: Yeah, and it doesn’t taste great. I’m working on making it taste better.

Guy Lawrence: It’s interesting taste. The first time I had a shot of that under my tongue, I was, like, “Whoa! That’s pretty. . .”

Stuart Cooke: Well, the smell is pretty extreme. It smells powerful.

Dave Asprey: It’s a sulfur-bearing molecule. It is made out of sulfur and it is not pleasant-tasting, but I don’t know if either of you felt really strong effects from it. A lot of people really notice it. And I even know a nationally renowned author who’s a shaman and writes about shamanic experiences in Peru and things like that who uses glutathione regularly because he can get into those really advanced meditation states better for it.

So, I have no doubt in my mind that glutathione enhances cognitive function and there’s lots of studies about that. So, it also works for detox reasons. And we live in a world full of chemicals that cavemen didn’t deal with, so the idea that I’m gonna get my vitamins from my foods, great, just get your toxins from Mother Nature and you’ll be perfectly balanced. Not gonna happen.

Stuart Cooke: Yeah, well, cognitive function I guess, Guy, try a couple of sprays tomorrow. See what happens. See how that works for us.

We had a question regarding a book that you’ve written as well. And kind of moving forward a little bit. It’s a babies book. Now, I’ve got three kids who have got lots of friends with books. There it is.

Dave Asprey: I don’t know if you can see it.

Stuart Cooke: I can see it.

Dave Asprey: There we go. No, that’s not my wife, by the way. Stock photos. Wiley, my publisher, was evil about that. They’re like, “No.” I’m like, “You haven’t even seen the photos!” They said, “We don’t care. We always use stock photos.”

Stuart Cooke: I wondered if you could just briefly explain what the book is about, as well, for our audience.

Dave Asprey: Sure. The Better Baby Book (by the way, BetterBabyBook.com would be the place to go to learn more) is what my wife and I did to reverse her infertility. When she was 35, she was diagnosed with polycystic ovary syndrome and told she wouldn’t be able to have kids. We had our first child at 39 and our second at 42 without any fertility treatments other than what’s in the book.

And what’s in the book is how do you use food and the environment to change the way your body reacts and to change even the genetic expression of your children.
We learned, about 15 years ago, that the environment changes your genetic expression and those changes are inheritable. We learned then and then no one ever said what to do with that information. So, I went out and, as a biohacker, we compiled 1300 references to all sorts of things you could do to decrease inappropriate inflammation, to reduce the chances of autoimmune problems, and to increase pregnancy health.

And our midwife, who has delivered 700 kids, said of Lana; she said, “You have the healthiest maternal tissues of any woman of any age I’ve ever worked with.” This is to a 42-year-old woman. Which is pretty amazing, because she’s delivered babies from 24-year-olds quite frequently.
So, to be able to have that healthy of a pregnancy blew our midwife away and she convinced us to write the book about all the things we had done to give our kids every advantage that was already theirs. We just wanted to maximize the chances of what was already them, just giving them the opportunity to express it.

The results have been really profound and there’s lots of women now who visit my wife for her coaching practice over Skype. She helps women with fertility and with pregnancy know what to eat and know what to do and look at their progesterone and estrogen levels and things like that.

And I wrote this book because my goal is for there to be 10,000 less children with autism as a result of the program in the book. And I wrote it before The Bulletproof Executive, which is the book I’ve been itching to write. But I wrote this because, honestly, you have the most leverage. The younger you are when you start biohacking or optimizing systems and looking at how the environment affects you, the more leverage you have. So, preventing problems in the womb has the highest leverage. Trying to take a 90-year-old person and make them young again is a lot more work, a lot more pain, a lot more money, and a lot harder to do than taking a baby and just helping them form properly in the first place. That’s why I put so much energy and about four years into writing this book.

Guy Lawrence: Yeah, fantastic. We saw the little video, I can’t remember, you were talking on a microphone and you mentioned the book and it’s just fascinating stuff. And one thing that intrigued me as well is what you feed your kids as well. Because I think so many parents struggle with that. And what we see, isn’t it, Stu, you know obviously you see it a lot more as well with. . . It’s amazing.

Dave Asprey: It depends when you start. So, my wife, I mentioned she’s Swedish, so sardines are a treat or chicken liver. So, when you eat things; at least when the mother eats things, the baby gets a taste for them later in life. And when you feed them to children when they’re very young, they get used to it.

So, my kids, they eat meat, they eat lamb, and they eat beef, and they love avocados. And vegetables are something you eat raw or cooked; it doesn’t really matter. I don’t get away with cutting any vegetable we eat without them walking into the kitchen and saying, “Can I have some of that?”

So, cauliflower’s good, broccoli’s good, all of that, because it’s just food. There’s no discussion about it.

Guy Lawrence: Yeah, right.

Dave Asprey: And if they say, “I don’t like that,” at the table, then: “OK, that’s fine. But it’s what we’re having for dinner. You don’t have to eat it.” “I want something else!” “Well, actually, that’s not what we’re having for dinner.”

Stuart Cooke: Yeah, that’s how it is.

Dave Asprey: They’ve never left the table; they’ve never left the table hungry. They think about it, they decide what to do, and there was one time, my 3-year-old, he’s a boy, so he’s a bit more strong-willed. And he said, you know, like, “OK, fine. I’m going.” And an hour later: “I’m hungry!” “You’re gonna be hungry till morning.” That was the last time he ever did that.
So, honestly, your kids, if they eat normal foods; normal on a Western diet, they’re starving inside. Literally, they have food cravings all the time caused by the foods they’re eating. So, they have a desperate need to eat. And of course they want to eat things that are gonna give them the most glucose and the most fat, because that’s what the liver uses to remove toxins from the body. You want to oxidize something, you need the fuel, and those are the two fuel sources. Protein’s crappy fuel. It makes more toxins in the liver than it takes out.

So, when you get to that perspective and you realize how hungry your kids are like that, number one, give them fat. They’ll calm down and stop misbehaving so much. Butter? Yes. MCT oil? Absolutely, my kids get MCT oil. And they go to school and all their friends are eating snacks and my kids are like, “I guess we’ll have a snack.” But they don’t snack at home. They don’t need snacks. And that’s amazing.

But when they’re properly fed, they behave really well and they focus and when you’re a parent, it doesn’t matter if your kids misbehave a little while. If you’re on path to making them have the biochemistry so they can focus and behave, then deal with it. When they say, “I don’t like it,” say, “Great! We’ll take it away and you’ll be hungry.” They’ll learn to like it pretty fast.

Stuart Cooke: Absolutely. We’re on a campaign to completely eradicate wheat. It’s time. It has to happen. I watched a podcast of yours a few weeks ago with the chap who wrote Wheat Belly and it was just. . .

Dave Asprey: Dr. Davis! He’s a great guy.

Stuart Cooke: Fascinating.

Dave Asprey: Yeah, and look at his credentials. I mean, Track Your Plaque. That guy’s a leading cardiologist. He’s not messing around in that book. And he’s right. It’s not just about getting fat or getting autoimmunity. It’s about your brain. Wheat makes you stupid.

Stuart Cooke: Yeah. And it’s a tricky one, so we’re gonna be tackling that over the course of the next month or so. But when we’ve nailed that one, and we’re not too far away, I think we’ll be well on the way to good times.

Dave Asprey: It helps. Just watch out. It’s not something to take out gradually. It’s crack. It’s an opiate substance, the way it’s digested. So, it turns into something called a gluteomorphin and when you have wheat one day, even just one bite, “Oh, it’s Saturday. We’ll celebrate. We’re just gonna have a little pizza. Just one slice.” Right? The next day, the little Labrador in your head’s gonna say, “You know what? I’m starving because I need more wheat and I’m addicted to the stuff. I think it would be a good idea to have just one more piece.”

And you’ll convince yourself, because of that input, that it’s time to have just one more piece, and you’ll be just like someone who’s shooting heroin in their arm. “Oh, yeah, I’m giving it up this time. I’m sure I’m done.” And then later they end up with this. It’s because of that same process. So, go cold turkey, take lots of L-glutamine; the amino acid. That’ll help you to deal with the food cravings you’re gonna get for three days. And then you’re done detoxing and then wheat is not food after that anymore.

Stuart Cooke: Perfect tip. Fantastic.

Guy Lawrence: How are we doing for time?

Stuart Cooke: We’re absolutely mindful of your time, so I guess, Guy, if you’ve got. . .

Guy Lawrence: We’ll do a wrap-up question; a question we’re gonna ask on every podcast: If you could offer a single piece of advice for optimum health wellness, what would that be? For everyone listening to this.

Dave Asprey: Learn forgiveness.

Guy Lawrence: Learn forgiveness.

Dave Asprey: Yep. It is a very difficult skill to master. It’s easy to say, “I forgive you.” It’s very hard to actually do the biological activity of forgiveness and to neurologically forgive someone and to really let go. But when you learn to do that, and you practice it, which is how you learn or, better yet, if you do some neurofeedback that teaches you forgiveness, but this kind of thing lets you stop carrying a stress burden for all sorts of stuff that you don’t even know you’re carrying.

So, if you had an invisible backpack full of stones on, you would never know you had it, because it’s invisible to you. And the grudges you hold and the ill will towards others that you hold; it holds you back. It keeps you from performing at the level you can be. And it takes quality of life away from you, but it’s invisible.
So, when you learn how to do this, suddenly you’re, like, “Oh, my God. I’m not carrying whatever that heavy thing was anymore.” And certainly I’ve spent an enormous amount of time working on that myself. And one of the reasons, you were asking: How can I perform like this and still see my kids and do the things I do? It’s because I’ve done a lot of forgiveness work.

So, Bulletproof Diet, yes, Bulletproof coffee, lifesaving, lifechanging, all those things. But at the end of the day, before any of that, practice forgiveness.

Stuart Cooke: That’s perfect.

Guy Lawrence: Perfect answer, mate.

Stuart Cooke: So, Guy, you need to forgive me as I steal half of your MCT oil tomorrow for our experiment.

Dave Asprey: There’s a way to make this forgiveness easier. When he’s not looking, put four times extra in his coffee and see what happens.

Guy Lawrence: Yeah. Exactly.

Dave, thanks so much for your time. If anyone wants to learn more about what you do, where’s the best place for them to go, mate?

Dave Asprey: Check out BulletproofExec.com. All the info on the site’s free. It’s there. A quarter-million words. It’s there as a public service. You know, I’m grateful for all the cool stuff that’s happened in my life and I’d like to help other people do it, too.

Also, I’m hoping to make a trip out to Australia sometime in the next six months or so, so when I know that’s coming together I’ll let you guys know.

Guy Lawrence: Please do. Please do. Fantastic.

Thanks for your time.

Dave Asprey: Have a great day.

Stuart Cooke: Thank you, Dave. Speak to you soon.

 

Learn the secrets to a healthy gut

180 Nutrition Podcast

Podcast Episode #1

180podcast

By Guy Lawrence

Welcome to our very first official podcast: The Health Sessions.

In this episode we focus on gut health, where I chat to the other half of 180 Nutrition Stuart Cooke and interview the CEO of Progurt, Robert Beson.

Download or subscribe to us on iTunes here.

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Protein supplements for a weight gain diet?

weight_gain_protein_supplementBy Guy Lawrence

The amount of times I get asked and emailed this question amazes me: Will your protein supplement help me gain weight and put on muscle?

So here are a couple of things I want you to consider before I answer this question.

1. Are you expecting to put on muscle from simply drinking a protein supplement? Or do you realise that a lot of hard work in the gym is necessary.

2. If you are training in a gym, is your weight training program constantly varied and you train your muscles to fatigue?

3. If so, are you allowing enough recovery time with the type of training you are doing? More does not necessarily mean better

I only highlight these points because because they can be easily overlooked. If you are trying to gain muscle and gain weight through diet, your training program is going to be a big part of your success. More